Comparing Nutrients in 1 kilogram Soymilk, chocolate, with added calcium, vitamins A and D VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.7% 630kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.84g	2012% 342g	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	176% 229g	130g per day for Men 19-50 years
Sugars	108% 78.6g	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	10.5% 4g	279% 106g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.62mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	66.7% 400IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.33% 1.1mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	126% 1260mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	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	60% 4.8mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	23% 856g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, chocolate, 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, chocolate, 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, chocolate, with added calcium, vitamins A and D vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Soymilk, chocolate, 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 14.5 times more Vitamin B1, 8.1 times more Vitamin B3, 78 times more Vitamin B5, 10.3 times more Vitamin B6, 21.3 times more Vitamin B9 and 330.3 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin K per one kilogram.
• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, 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, chocolate, 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, chocolate, with added calcium, vitamins A and D vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D has 1.4 times more Calcium, 17.7 times more Sodium and 55.6 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 8.8 times more Copper, 8.9 times more Iron, 8.5 times more Magnesium, 22.3 times more Phosphorus, 3.4 times more Potassium, 16.3 times more Selenium and 15.3 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D has 2.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 9.4 times more Energy, 33.5 times more Fat, 29.5 times more Saturated Fat, 58.6 times more Omega 6, 2.3 times more Carbohydrate, 26.5 times more Fiber and 8.9 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber