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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.7% 136kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	998% 170g	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	72% 93g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	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	3.6% 1.36g	137% 52g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	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	270% 1080μg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	55.8% 558mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	24.4% 1.95mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	11.4% 420g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, light, 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, original and vanilla, light, 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, original and vanilla, light, with added calcium, vitamins A and D vs Toasted 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 Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 8.8 times more Vitamin B1, 1.4 times more Vitamin B2, 18.9 times more Vitamin B3, 50.3 times more Vitamin B6 and 26.4 times more Vitamin B9 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 and Vitamin B6
• 1 pound of Toasted 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 Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D has 2.2 times more Calcium, 16 times more Sodium and 92.7 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 21.3 times more Copper, 15.8 times more Iron, 8.6 times more Magnesium, 13.3 times more Phosphorus, 4.2 times more Potassium and 23 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 Toasted Sunflower Seed Kernels no Salt contains 20.6 times more Energy, 73.8 times more Fat, 1190.6 times more Saturated Fat, 1.6 times more Omega 3, 98.9 times more Omega 6, 5.9 times more Carbohydrate, 38.3 times more Fiber and 7.2 times more Protein 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 provide inadequate amounts of Energy and Fiber