Comparing Nutrients in 1 pound Sunflower Seeds VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Sunflower Seeds	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	91% 2649kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	6.87% 6.67g	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	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	15.6% 2.65g	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	17% 22.3g	130g per day for Men 19-50 years
Sugars	16.4% 12g	23% 16.6g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	168% 94g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	9.43% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	11% 0.14mg	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	257% 1030μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.86μg	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	32.5% 195IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	35.4% 354mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	83% 0.75mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	12.2% 0.28mg	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	428% 2994mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Dried Sunflower Seed Kernels have 51 times more Vitamin B1, 1.9 times more Vitamin B2, 19.6 times more Vitamin B3, 10.9 times more Vitamin B5, 43.4 times more Vitamin B6, 25.2 times more Vitamin B9, more Vitamin C and 319.7 times more Vitamin E than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 18.3 times more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 1 pound for Sunflower Seeds vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Dried Sunflower Seed Kernels have 10.9 times more Copper, 12.5 times more Iron, 21.7 times more Magnesium, 31.5 times more Manganese, 15.3 times more Phosphorus, 5.3 times more Potassium, 23 times more Selenium and 19.2 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 1.6 times more Calcium, 5.2 times more Sodium and 19.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 13.6 times more Energy, 35 times more Fat, 21.7 times more Saturated Fat, 39.5 times more Omega 6, 4.1 times more Carbohydrate, 43 times more Fiber and 8 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Omega 3 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.