Comparing Nutrients in 1 kilogram SILK Very Vanilla, soymilk VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
SILK Very Vanilla, soymilk	18%	27%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	SILK Very Vanilla, soymilk	Sunflower Seeds	Recommended Dietary Allowance
Energy	18.3% 530kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.5g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78.2g	154% 200g	130g per day for Men 19-50 years
Sugars	91% 65.8g	36% 26g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	10.5% 4g	226% 86g	38g per day for Men 19-50 years
Protein	44% 24.7g	371% 208g	56g per day for Men 19-50 years

Vitamins

	SILK Very Vanilla, soymilk	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	1035% 13.5mg	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	568% 2270μg	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	96% 86mg	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Very Vanilla, soymilk	Sunflower Seeds	Recommended Dietary Allowance
Calcium	144% 1440mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	NA	2000% 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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	NA	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	455% 50mg	11mg per day for Men 19-50 years
Water	23.6% 874g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of SILK Very Vanilla, soymilk vs Sunflower Seeds:

• SILK Very Vanilla, soymilk has more Vitamin B12, 6.1 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Vitamin B2 and 22.7 times more Vitamin B9 than SILK Very Vanilla, soymilk.

Comparing minerals per 1 kilogram for SILK Very Vanilla, soymilk vs Sunflower Seeds:

• SILK Very Vanilla, soymilk has 1.8 times more Calcium, 6.4 times more Sodium and 18.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.9 times more Iron, 20.3 times more Magnesium, 5.2 times more Potassium, 23 times more Selenium and 8.1 times more Zinc than SILK Very Vanilla, soymilk.

Comparison of macro-nutrients per 1 kilogram:

• SILK Very Vanilla, soymilk has 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11 times more Energy, 31.2 times more Fat, 21.6 times more Saturated Fat, 2.6 times more Carbohydrate, 21.5 times more Fiber and 8.4 times more Protein than SILK Very Vanilla, soymilk.
• Both SILK Very Vanilla, soymilk as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.