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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.16% 150kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.07% 7.9g	80% 104g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	19.5% 14g	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	0% 0g	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	% 0g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 2.53g	% 10.8g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	127% 48g	38g per day for Men 19-50 years
Protein	23% 13g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	29.3% 264μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.2% 0.7mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.68% 0.75mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.44% 0.37mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	276% 3.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	50.5% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.4μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	210% 5.03μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	37% 222IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.7% 0.71mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	56.2% 562mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	909% 8.2mg	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	26% 2.1mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	410% 9.43mg	2.3mg per day for Men 19-50 years
Molybdenum	589% 265μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.7% 145mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D has more Vitamin A, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 25 times more Vitamin B3, 84.6 times more Vitamin B5, 16.2 times more Vitamin B6, 11.9 times more Vitamin B9 and 232.9 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin E
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D has 1.4 times more Calcium, 12.3 times more Sodium and 60.5 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 22 times more Copper, 9.3 times more Iron, 7.9 times more Magnesium, 10 times more Manganese, 35.6 times more Phosphorus, 4 times more Potassium, 40.3 times more Selenium and 16.7 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 17.9 times more Energy, 31.9 times more Fat, 34.3 times more Saturated Fat, 13.2 times more Carbohydrate, 7.6 times more Sugars, 21.2 times more Fiber and 7 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber