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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Energy	11.4% 330kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	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	13.4% 17.4g	154% 200g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.57g	% 25g	g per day for Men 19-50 years
Fiber	13% 5g	226% 86g	38g per day for Men 19-50 years
Protein	51% 28.6g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	64.7% 582μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	1035% 13.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	111% 33.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	49.3% 197μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	463% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	10.4% 1.56mg	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

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Calcium	124% 1240mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	57.5% 4.6mg	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	90% 2.08mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	1298% 584μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.7% 320mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	455% 50mg	11mg per day for Men 19-50 years
Water	25% 931g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 19.4 times more Vitamin A, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.6 times more Vitamin B1, 1.7 times more Vitamin B2, 50.5 times more Vitamin B3, 13.8 times more Vitamin B5, 27.4 times more Vitamin B6, 11.5 times more Vitamin B9, more Vitamin C and 225.4 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.6 times more Calcium, 4.1 times more Sodium and 19.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22 times more Copper, 11.4 times more Iron, 20.3 times more Magnesium, 9.4 times more Manganese, 20.6 times more Phosphorus, 5.4 times more Potassium, 27.3 times more Selenium and 16 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 17.7 times more Energy, 32 times more Fat, 21.6 times more Saturated Fat, 11.5 times more Carbohydrate, 6.4 times more Sugars, 17.2 times more Fiber and 7.3 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.