Comparing Nutrients in 1 kilogram Chocolate Soymilk VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Chocolate Soymilk	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.7% 630kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	163% 52g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.84g	1928% 328g	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	185% 241g	130g per day for Men 19-50 years
Sugars	108% 78.6g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	292% 111g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.62mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	25% 250mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	2033% 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	60% 4.8mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	481% 53mg	11mg per day for Men 19-50 years
Water	23% 856g	0.32% 12g	3700g per day for Men 19-50 years

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

• Unfortified Chocolate Soymilk has more Vitamin B12 and 1.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Vitamin B1, 13.7 times more Vitamin B3, 79.1 times more Vitamin B5, 10.4 times more Vitamin B6, 21.5 times more Vitamin B9 and 2610 times more Vitamin E than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin K per 1 kg.
• Both Unfortified Chocolate Soymilk as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Unfortified Chocolate Soymilk has 17.7 times more Sodium and 71.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Calcium, 8.9 times more Copper, 7.9 times more Iron, 8.6 times more Magnesium, 22.6 times more Phosphorus, 5.9 times more Potassium, 16.5 times more Selenium and 15.6 times more Zinc than Unfortified Chocolate Soymilk.

Comparison of macro-nutrients per 1 kilogram:

• Unfortified Chocolate Soymilk has 2.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.2 times more Energy, 32.5 times more Fat, 21.7 times more Saturated Fat, 56.1 times more Omega 6, 2.4 times more Carbohydrate, 27.8 times more Fiber and 8.6 times more Protein than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 kg.
• Both Unfortified Chocolate Soymilk as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.