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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.5% 131kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	765% 130g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	116% 44g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.33mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	245% 3.2mg	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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	49.2% 492mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	191% 21mg	11mg per day for Men 19-50 years
Water	10% 370g	0.13% 4.76g	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 Roasted Sunflower Seeds:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 1.5 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 42.7 times more Vitamin B3, 85.9 times more Vitamin B5, 16.4 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C and 167.3 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 14 oz.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.8 times more Calcium, 12.3 times more Sodium and 77.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 22.3 times more Copper, 8.3 times more Iron, 8.1 times more Magnesium, 10.1 times more Manganese, 36.1 times more Phosphorus, 7.1 times more Potassium, 40.9 times more Selenium and 17 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 17.6 times more Energy, 30.9 times more Fat, 25.3 times more Saturated Fat, 13.8 times more Carbohydrate, 6.7 times more Sugars, 22.2 times more Fiber and 6.8 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 Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.