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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	204% 5920kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	NA	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 5.57g	g per day for Men 19-50 years
Fiber	279% 106g	13% 5g	38g per day for Men 19-50 years
Protein	358% 201g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Oil 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	267% 3.2mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	87% 870mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	2004% 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	535% 42.8mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	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	474% 52mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	25% 931g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 25 times more Vitamin B3, 84.6 times more Vitamin B5, 16.2 times more Vitamin B6, 11.9 times more Vitamin B9 and 232.9 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 1 kg of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contains more Vitamin A, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 22 times more Copper, 9.3 times more Iron, 7.9 times more Magnesium, 10 times more Manganese, 35.6 times more Phosphorus, 4 times more Potassium, 40.3 times more Selenium and 16.7 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 1 kg of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contains 1.4 times more Calcium, 12.3 times more Sodium and 60.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 17.9 times more Energy, 31.9 times more Fat, 34.3 times more Saturated Fat, 13.2 times more Carbohydrate, 7.6 times more Sugars, 21.2 times more Fiber and 7 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber