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

Macros Ratio

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

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.4% 330kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	2199% 374g	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	158% 206g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	NA	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	NA	g per day for Men 19-50 years
Fiber	13% 5g	303% 115g	38g per day for Men 19-50 years
Protein	51% 28.6g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	619% 8.05mg	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	595% 2380μg	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	NA	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

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	124% 1240mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	25% 931g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Toasted 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 Toasted 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 Toasted 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 Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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.
• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3 and Vitamin B5
• 1 kilogram of Toasted 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 Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D has 2.2 times more Calcium, 12.3 times more Sodium and 93.1 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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