Comparing Nutrients in 1 kilogram Sunflower Seeds VS SILK Vanilla, soymilk

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
SILK Vanilla, soymilk	25%	33%	42%

Macro Nutrients

	Sunflower Seeds	SILK Vanilla, soymilk	Recommended Dietary Allowance
Energy	201% 5840kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	15% 14.4g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	NA	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	31.7% 41.2g	130g per day for Men 19-50 years
Sugars	36% 26g	39.7% 29g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	10.5% 4g	38g per day for Men 19-50 years
Protein	371% 208g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	SILK Vanilla, soymilk	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	NA	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	568% 2270μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	513% 12.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.7% 490IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	SILK Vanilla, soymilk	Recommended Dietary Allowance
Calcium	78% 780mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	NA	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	656% 52.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	NA	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	943% 6600mg	NA	700mg per day for Men 19-50 years
Potassium	190% 6450mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	24.7% 913g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS SILK Vanilla, soymilk per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of SILK Vanilla, soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs SILK Vanilla, soymilk:

• 1 kilogram of Sunflower Seeds has 1.7 times more Vitamin B2 and 22.7 times more Vitamin B9 than SILK Vanilla, soymilk.
• While 1 kg of SILK Vanilla, soymilk contains more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin D
• Both Dried Sunflower Seed Kernels as well as SILK Vanilla, soymilk have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs SILK Vanilla, soymilk:

• 1 kilogram of Sunflower Seeds has 11.9 times more Iron, 20.3 times more Magnesium, 5.2 times more Potassium, 23 times more Selenium and 20 times more Zinc than SILK Vanilla, soymilk.
• While 1 kg of SILK Vanilla, soymilk contains 1.6 times more Calcium, 4.3 times more Sodium and 19.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 14.2 times more Energy, 35.7 times more Fat, 21.6 times more Saturated Fat, 4.9 times more Carbohydrate, 21.5 times more Fiber and 8.4 times more Protein than SILK Vanilla, soymilk.
• Both Sunflower Seeds and SILK Vanilla, soymilk offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of SILK Vanilla, soymilk provide inadequate amounts of Energy and Fiber