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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.7% 136kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	100% 32g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	80% 104g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	3.6% 1.36g	127% 48g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oil 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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	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	10.2% 41μg	265% 1061μg	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	5.54% 5mg	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	1.8% 0.27mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	55.8% 558mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	24.4% 1.95mg	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	56.4% 395mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.4% 420g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, light, 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, original and vanilla, light, 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, original and vanilla, light, with added calcium, vitamins A and D vs Oil Roasted Sunflower Seeds:

• 1 pound of Soymilk, original and vanilla, light, 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 8.6 times more Vitamin B1, 1.4 times more Vitamin B2, 18.6 times more Vitamin B3, 49.5 times more Vitamin B6, 26 times more Vitamin B9, 605.5 times more Vitamin E and 1.9 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk, original and vanilla, light, 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, original and vanilla, light, with added calcium, vitamins A and D vs Oil Roasted Sunflower Seeds:

• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D has 1.4 times more Calcium, 16 times more Sodium and 60.2 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 21 times more Copper, 10 times more Iron, 8.5 times more Magnesium, 13.1 times more Phosphorus, 4.1 times more Potassium, 34 times more Selenium and 22.7 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 19.7 times more Energy, 66.6 times more Fat, 1413.6 times more Saturated Fat, 1.7 times more Omega 3, 90.5 times more Omega 6, 6.5 times more Carbohydrate, 35.3 times more Fiber and 8.4 times more Protein than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per one pound.
• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber