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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	91% 2649kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	615% 105g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	16.4% 12g	2.57% 1.86g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 2.53g	g per day for Men 19-50 years
Fiber	103% 39g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	168% 94g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	29.3% 264μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.5% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	257% 1030μg	22.3% 89.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	210% 5.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	37% 222IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	4.7% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	35.4% 354mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	41.3% 0.37mg	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	298% 24mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	41% 0.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	589% 265μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	428% 2994mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Dried Sunflower Seed Kernels have 9.6 times more Vitamin B1, 1.7 times more Vitamin B2, 50.5 times more Vitamin B3, 13.8 times more Vitamin B5, 27.4 times more Vitamin B6, 11.5 times more Vitamin B9, more Vitamin C and 225.4 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 19.4 times more Vitamin A, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.

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

• Dried Sunflower Seed Kernels have 22 times more Copper, 11.4 times more Iron, 20.3 times more Magnesium, 9.4 times more Manganese, 20.6 times more Phosphorus, 5.4 times more Potassium, 27.3 times more Selenium and 16 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.6 times more Calcium, 4.1 times more Sodium and 19.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 17.7 times more Energy, 32 times more Fat, 21.6 times more Saturated Fat, 11.5 times more Carbohydrate, 6.4 times more Sugars, 17.2 times more Fiber and 7.3 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Dried Sunflower Seed Kernels as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.