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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.85% 286kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	7.15% 6.94g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	100% 32g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	80% 104g	130g per day for Men 19-50 years
Sugars	49% 35.7g	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	NA	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	127% 48g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	276% 3.6mg	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	12.5% 50μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	132% 3.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.2% 181IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	57% 572mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	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	27.2% 2.18mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	410% 9.43mg	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	33% 231mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	10.5% 388g	0.19% 7g	3700g per day for Men 19-50 years

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

• Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12, 1.5 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.5 times more Vitamin B1, 8.1 times more Vitamin B3, 78 times more Vitamin B5, 10.3 times more Vitamin B6, 21.3 times more Vitamin B9 and 330.3 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin K per 1 lb.

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

• Soymilk, chocolate, with added calcium, vitamins A and D have 1.4 times more Calcium, 17.7 times more Sodium and 55.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.8 times more Copper, 8.9 times more Iron, 8.5 times more Magnesium, 22.3 times more Phosphorus, 3.4 times more Potassium, 16.3 times more Selenium and 15.3 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 1 pound:

• Soymilk, chocolate, with added calcium, vitamins A and D have 2.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 9.4 times more Energy, 33.5 times more Fat, 29.5 times more Saturated Fat, 58.6 times more Omega 6, 2.3 times more Carbohydrate, 26.5 times more Fiber and 8.9 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 1 lb.
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.