Comparing Nutrients in 1 kilogram Sunflower Seeds VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Sunflower Seeds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	201% 5840kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	34.4% 5.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	76.5% 100g	130g per day for Men 19-50 years
Sugars	36% 26g	108% 78.6g	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	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	59.2% 0.77mg	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	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	292% 7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	66.7% 400IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	78% 780mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	229% 2.06mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	35.7% 150mg	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	73% 510mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	23% 856g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Dried Sunflower Seed Kernels have 67.3 times more Vitamin B1, 1.4 times more Vitamin B2, 16.2 times more Vitamin B3, 12.7 times more Vitamin B5, 17.5 times more Vitamin B6, 20.6 times more Vitamin B9 and 319.7 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 23.3 times more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Vitamin C per 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Dried Sunflower Seed Kernels have 8.7 times more Copper, 10.9 times more Iron, 21.7 times more Magnesium, 12.9 times more Phosphorus, 4.5 times more Potassium, 11 times more Selenium and 14.7 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 1.6 times more Calcium, 5.9 times more Sodium and 18.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 9.3 times more Energy, 33.6 times more Fat, 18.6 times more Saturated Fat, 39.5 times more Omega 6, 2 times more Carbohydrate, 21.5 times more Fiber and 9.2 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Omega 3 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.