Comparing Nutrients in 1 pound Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.35% 213kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	9.55% 1.62g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	84% 109g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	17% 12.4g	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	8.36% 3.18g	132% 50.3g	38g per day for Men 19-50 years
Protein	17% 9.53g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	30.7% 277μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	281% 3.65mg	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	10.2% 41μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	189% 4.54μg	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	35.5% 213IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.93% 0.59mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	55.8% 558mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	922% 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	33.5% 2.68mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	416% 9.57mg	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	56.4% 395mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	14% 209mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	218% 24mg	11mg per day for Men 19-50 years
Water	11% 401g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D VS Roasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D has more Vitamin A, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin K than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 2.9 times more Vitamin B1, 13.8 times more Vitamin B3, 56.3 times more Vitamin B5, 21.7 times more Vitamin B6, 26.3 times more Vitamin B9 and 200.8 times more Vitamin E than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin E
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D has 1.8 times more Calcium, 15.3 times more Sodium and 73.7 times more Water than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 9.2 times more Copper, 6.4 times more Iron, 8.6 times more Magnesium, 28.5 times more Manganese, 13.3 times more Phosphorus, 5.9 times more Potassium, 46.6 times more Selenium and 23 times more Zinc than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D has 2.6 times more Sugars than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 12.4 times more Energy, 77.8 times more Fat, 163.1 times more Saturated Fat, 1.5 times more Omega 3, 91.6 times more Omega 6, 2.9 times more Carbohydrate, 15.9 times more Fiber and 9.2 times more Protein than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• 1 pound of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber