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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	204% 5920kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	76.5% 100g	130g per day for Men 19-50 years
Sugars	43% 31g	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	0% 0g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	10.5% 4g	38g per day for Men 19-50 years
Protein	358% 201g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	87% 870mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	2004% 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	535% 42.8mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Soymilk, chocolate, 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, chocolate, 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, chocolate, with added calcium, vitamins A and D:

• 1 kilogram of Oil Roasted Sunflower Seeds has 14.5 times more Vitamin B1, 8.1 times more Vitamin B3, 78 times more Vitamin B5, 10.3 times more Vitamin B6, 21.3 times more Vitamin B9 and 330.3 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D contains more Vitamin A, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Soymilk, chocolate, with added calcium, vitamins A and D provide similar amounts of Vitamin B2 and Vitamin K per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Soymilk, chocolate, 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, chocolate, with added calcium, vitamins A and D:

• 1 kilogram of Oil Roasted Sunflower Seeds has 8.8 times more Copper, 8.9 times more Iron, 8.5 times more Magnesium, 22.3 times more Phosphorus, 3.4 times more Potassium, 16.3 times more Selenium and 15.3 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D contains 1.4 times more Calcium, 17.7 times more Sodium and 55.6 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 9.4 times more Energy, 33.5 times more Fat, 29.5 times more Saturated Fat, 58.6 times more Omega 6, 2.3 times more Carbohydrate, 26.5 times more Fiber and 8.9 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D contains 2.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Soymilk, chocolate, with added calcium, vitamins A and D offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber