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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Toasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	213% 6190kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	13% 5g	38g per day for Men 19-50 years
Protein	307% 172g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	NA	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	57% 570mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	2038% 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	851% 68mg	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	919% 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	1654% 11580mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.27% 10g	25% 931g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted 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 Toasted 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 Toasted Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 1 kilogram of Toasted Sunflower Seeds has 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 25.4 times more Vitamin B3, 86.1 times more Vitamin B5, 16.4 times more Vitamin B6 and 12.1 times more Vitamin B9 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 Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted 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 and Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 1 kilogram of Toasted Sunflower Seeds has 22.4 times more Copper, 14.8 times more Iron, 8.1 times more Magnesium, 10.2 times more Manganese, 36.2 times more Phosphorus, 4.1 times more Potassium and 17 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 2.2 times more Calcium, 12.3 times more Sodium and 93.1 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 18.8 times more Energy, 35.3 times more Fat, 28.9 times more Saturated Fat, 11.8 times more Carbohydrate, 23 times more Fiber and 6 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