Comparing Nutrients in 1 kilogram SILK Plain, soymilk VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
SILK Plain, soymilk	29%	38%	33%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	SILK Plain, soymilk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 410kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	NA	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.3% 33g	176% 229g	130g per day for Men 19-50 years
Sugars	34% 24.7g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	10.5% 4g	279% 106g	38g per day for Men 19-50 years
Protein	51.4% 29g	358% 201g	56g per day for Men 19-50 years

Vitamins

	SILK Plain, soymilk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	609% 7.9mg	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	25% 100μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	513% 12.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	81.7% 490IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Plain, soymilk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	123% 1230mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	NA	2004% 18mg	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	55% 4.4mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	904% 21mg	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	NA	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	474% 52mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: SILK Plain, soymilk VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of SILK Plain, soymilk versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of SILK Plain, soymilk vs Oil Roasted Sunflower Seeds:

• 1 kilogram of SILK Plain, soymilk has more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Vitamin B2 and 23.4 times more Vitamin B9 than SILK Plain, soymilk.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin D
• Both SILK Plain, soymilk as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for SILK Plain, soymilk vs Oil Roasted Sunflower Seeds:

• 1 kilogram of SILK Plain, soymilk has 1.4 times more Calcium, 16.3 times more Sodium and 59.4 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 9.7 times more Iron, 7.9 times more Magnesium, 3.9 times more Potassium, 34 times more Selenium and 20.8 times more Zinc than SILK Plain, soymilk.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 14.4 times more Energy, 31.1 times more Fat, 34.3 times more Saturated Fat, 7 times more Carbohydrate, 1.3 times more Sugars, 26.5 times more Fiber and 7 times more Protein than SILK Plain, soymilk.
• 1 kilogram of SILK Plain, soymilk provide inadequate amounts of Energy and Fiber