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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.16% 150kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	NA	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.53g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	137% 52g	38g per day for Men 19-50 years
Protein	23% 13g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.68% 0.75mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.44% 0.37mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	56.2% 562mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	11.4% 422g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Toasted 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 Toasted 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 Toasted 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 Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 25.4 times more Vitamin B3, 86.1 times more Vitamin B5, 16.4 times more Vitamin B6 and 12.1 times more Vitamin B9 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 and Vitamin B5
• 1 pound of Toasted 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 Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D has 2.2 times more Calcium, 12.3 times more Sodium and 93.1 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 22.4 times more Copper, 14.8 times more Iron, 8.1 times more Magnesium, 10.2 times more Manganese, 36.2 times more Phosphorus, 4.1 times more Potassium and 17 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 Toasted Sunflower Seed Kernels no Salt contains 18.8 times more Energy, 35.3 times more Fat, 28.9 times more Saturated Fat, 11.8 times more Carbohydrate, 23 times more Fiber and 6 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