Comparing Nutrients in 14 ounces Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.5% 131kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	61% 79.4g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	14.3% 10.4g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	% 9.92g	g per day for Men 19-50 years
Fiber	5.22% 2g	90% 34g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.33mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44% 13.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	184% 4.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	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	4.13% 0.62mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Calcium	49.2% 492mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	794% 7.14mg	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	23% 1.83mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	336% 7.74mg	2.3mg per day for Men 19-50 years
Molybdenum	515% 232μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	180% 20mg	11mg per day for Men 19-50 years
Water	10% 370g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Sunflower Seeds:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 19.4 times more Vitamin A, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.6 times more Vitamin B1, 1.7 times more Vitamin B2, 50.5 times more Vitamin B3, 13.8 times more Vitamin B5, 27.4 times more Vitamin B6, 11.5 times more Vitamin B9, more Vitamin C and 225.4 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

Comparing minerals per 14 ounces for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Sunflower Seeds:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.6 times more Calcium, 4.1 times more Sodium and 19.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22 times more Copper, 11.4 times more Iron, 20.3 times more Magnesium, 9.4 times more Manganese, 20.6 times more Phosphorus, 5.4 times more Potassium, 27.3 times more Selenium and 16 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels contain 17.7 times more Energy, 32 times more Fat, 21.6 times more Saturated Fat, 11.5 times more Carbohydrate, 6.4 times more Sugars, 17.2 times more Fiber and 7.3 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.