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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.4% 330kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	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	13.4% 17.4g	176% 229g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	0% 0g	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	% 0g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 5.57g	% 23.7g	g per day for Men 19-50 years
Fiber	13% 5g	279% 106g	38g per day for Men 19-50 years
Protein	51% 28.6g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	64.7% 582μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	609% 7.9mg	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	585% 2340μg	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	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	10.4% 1.56mg	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

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	124% 1240mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	57.5% 4.6mg	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	90% 2.08mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	474% 52mg	11mg per day for Men 19-50 years
Water	25% 931g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D 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 Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D has more Vitamin A, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 25 times more Vitamin B3, 84.6 times more Vitamin B5, 16.2 times more Vitamin B6, 11.9 times more Vitamin B9 and 232.9 times more Vitamin E 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 have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C in one kilogram.

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

• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D has 1.4 times more Calcium, 12.3 times more Sodium and 60.5 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 22 times more Copper, 9.3 times more Iron, 7.9 times more Magnesium, 10 times more Manganese, 35.6 times more Phosphorus, 4 times more Potassium, 40.3 times more Selenium and 16.7 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 17.9 times more Energy, 31.9 times more Fat, 34.3 times more Saturated Fat, 13.2 times more Carbohydrate, 7.6 times more Sugars, 21.2 times more Fiber and 7 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