Comparing Nutrients in 1 kilogram Chocolate Soymilk VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Chocolate Soymilk	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.7% 630kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.84g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 100g	154% 200g	130g per day for Men 19-50 years
Sugars	108% 78.6g	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	40.4% 22.6g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.62mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	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	27.5% 110μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	292% 7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Sunflower Seeds	Recommended Dietary Allowance
Calcium	25% 250mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	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	60% 4.8mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	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	73% 510mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	23% 856g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chocolate Soymilk vs Sunflower Seeds:

• Unfortified Chocolate Soymilk has more Vitamin B12, 1.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 67.3 times more Vitamin B1, 1.4 times more Vitamin B2, 16.2 times more Vitamin B3, 12.7 times more Vitamin B5, 17.5 times more Vitamin B6, 20.6 times more Vitamin B9 and 3517 times more Vitamin E than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chocolate Soymilk vs Sunflower Seeds:

• Unfortified Chocolate Soymilk has 5.9 times more Sodium and 18.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.1 times more Calcium, 8.7 times more Copper, 10.9 times more Iron, 21.7 times more Magnesium, 12.9 times more Phosphorus, 4.5 times more Potassium, 11 times more Selenium and 14.7 times more Zinc than Unfortified Chocolate Soymilk.

Comparison of macro-nutrients per 1 kilogram:

• Unfortified Chocolate Soymilk has 1.3 times more Omega 3 and 3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.3 times more Energy, 33.6 times more Fat, 18.6 times more Saturated Fat, 39.5 times more Omega 6, 2 times more Carbohydrate, 21.5 times more Fiber and 9.2 times more Protein than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.