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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Roasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	91% 2640kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	875% 149g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	6.07% 7.9g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	% 2.53g	g per day for Men 19-50 years
Fiber	132% 50.3g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	157% 87.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	29.3% 264μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	4.68% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	4.7% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	31.8% 318mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	11% 168mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11.4% 422g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 42.7 times more Vitamin B3, 85.9 times more Vitamin B5, 16.4 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C and 167.3 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 more Vitamin A, 1.5 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Vitamin B2 per 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 22.3 times more Copper, 8.3 times more Iron, 8.1 times more Magnesium, 10.1 times more Manganese, 36.1 times more Phosphorus, 7.1 times more Potassium, 40.9 times more Selenium and 17 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 1.8 times more Calcium, 12.3 times more Sodium and 77.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 17.6 times more Energy, 30.9 times more Fat, 25.3 times more Saturated Fat, 13.8 times more Carbohydrate, 6.7 times more Sugars, 22.2 times more Fiber and 6.8 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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.