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

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	201% 5820kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	% 5.57g	g per day for Men 19-50 years
Fiber	292% 111g	13% 5g	38g per day for Men 19-50 years
Protein	345% 193g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.7% 582μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	70% 700mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.32% 12g	25% 931g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 1.5 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Vitamin B2 per 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.8 times more Calcium, 12.3 times more Sodium and 77.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 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 Dry Roasted Sunflower Seed Kernels no Salt 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.