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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Toasted Sunflower Seeds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	97% 2808kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	7.15% 6.94g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	34.7% 45g	130g per day for Men 19-50 years
Sugars	NA	49% 35.7g	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	137% 52g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	139% 78g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	27% 0.35mg	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	270% 1080μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	132% 3.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30.2% 181IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	26% 259mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	104% 0.93mg	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	386% 31mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	NA	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	750% 5253mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	NA	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Soymilk, chocolate, with added calcium, vitamins A and D per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Soymilk, chocolate, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Toasted Sunflower Seeds has 14.8 times more Vitamin B1, 8.2 times more Vitamin B3, 79.3 times more Vitamin B5, 10.5 times more Vitamin B6 and 21.6 times more Vitamin B9 than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, chocolate, with added calcium, vitamins A and D contains more Vitamin A, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Soymilk, chocolate, with added calcium, vitamins A and D provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 pound of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Toasted Sunflower Seed Kernels no Salt as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 8.9 times more Copper, 14.2 times more Iron, 8.6 times more Magnesium, 22.7 times more Phosphorus, 3.4 times more Potassium and 15.6 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, chocolate, with added calcium, vitamins A and D contains 2.2 times more Calcium, 17.7 times more Sodium and 85.6 times more Water than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 9.8 times more Energy, 37.1 times more Fat, 24.8 times more Saturated Fat, 64 times more Omega 6, 2.1 times more Carbohydrate, 28.8 times more Fiber and 7.6 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Toasted Sunflower Seeds and Soymilk, chocolate, with added calcium, vitamins A and D offer comparable quantities of Omega 3 per one pound.
• 1 pound of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber