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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Roasted Sunflower Seeds	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	91% 2640kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	6.87% 6.67g	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	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	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	84% 109g	17% 22.3g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	157% 87.7g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	9.43% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	31.8% 318mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11% 410g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Vitamin B1, 1.3 times more Vitamin B2, 16.6 times more Vitamin B3, 67.7 times more Vitamin B5, 25.9 times more Vitamin B6, 26.3 times more Vitamin B9, more Vitamin C and 237.3 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 more Vitamin A, 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, original and vanilla, with added calcium, vitamins A and D have similar amounts of Vitamin K per 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 11.1 times more Copper, 9 times more Iron, 8.6 times more Magnesium, 34 times more Manganese, 26.9 times more Phosphorus, 7 times more Potassium, 34.5 times more Selenium and 20.3 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 1.8 times more Calcium, 15.7 times more Sodium and 75.3 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 13.5 times more Energy, 33.9 times more Fat, 25.5 times more Saturated Fat, 56.1 times more Omega 6, 4.9 times more Carbohydrate, 55.5 times more Fiber and 7.4 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 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Omega 3 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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.