Comparing Nutrients in 1 kilogram Sunflower Seeds VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	201% 5840kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	16.6% 16g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	36% 26g	5.66% 4.1g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 25g	% 5.57g	g per day for Men 19-50 years
Fiber	226% 86g	13% 5g	38g per day for Men 19-50 years
Protein	371% 208g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	64.7% 582μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	111% 33.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	568% 2270μg	49.3% 197μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	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	10.4% 1.56mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	78% 780mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	91% 0.82mg	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	57.5% 4.6mg	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	90% 2.08mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1298% 584μg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	25% 931g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Dried Sunflower Seed Kernels have 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.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 19.4 times more Vitamin A, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Dried Sunflower Seed Kernels have 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.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.6 times more Calcium, 4.1 times more Sodium and 19.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 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 Dried Sunflower Seed Kernels as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.