Comparing Nutrients in 14 ounces SILK Plain, soymilk VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
SILK Plain, soymilk	29%	38%	33%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	SILK Plain, soymilk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.6% 163kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	6.75% 6.55g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	70% 91g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	17% 12.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	111% 42g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	SILK Plain, soymilk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	203% 4.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	32.4% 194IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Plain, soymilk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	49% 488mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	NA	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22% 1.75mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	NA	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	646% 4521mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: SILK Plain, soymilk VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of SILK Plain, soymilk versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of SILK Plain, soymilk vs Oil Roasted Sunflower Seeds:

• 14 ounces of SILK Plain, soymilk have more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B2 and 23.4 times more Vitamin B9 than SILK Plain, soymilk.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin D
• Both SILK Plain, soymilk as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for SILK Plain, soymilk vs Oil Roasted Sunflower Seeds:

• 14 ounces of SILK Plain, soymilk have 1.4 times more Calcium, 16.3 times more Sodium and 59.4 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 9.7 times more Iron, 7.9 times more Magnesium, 3.9 times more Potassium, 34 times more Selenium and 20.8 times more Zinc than SILK Plain, soymilk.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 14.4 times more Energy, 31.1 times more Fat, 34.3 times more Saturated Fat, 7 times more Carbohydrate, 1.3 times more Sugars, 26.5 times more Fiber and 7 times more Protein than SILK Plain, soymilk.
• 14 ounces of SILK Plain, soymilk provide inadequate amounts of Energy and Fiber