Comparing Nutrients in 1 pound Vitasoy USA, Vitasoy Light Vanilla Soymilk VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Vitasoy Light Vanilla Soymilk	21%	24%	55%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.7% 136kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	3.83% 3.7g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	80% 104g	130g per day for Men 19-50 years
Sugars	18% 13g	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	1.2% 0.45g	127% 48g	38g per day for Men 19-50 years
Protein	13% 7.26g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	11.3% 45.4μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	70% 1.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	25% 150IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Vitasoy Light Vanilla Soymilk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	55.8% 558mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	NA	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	17% 1.36mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	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	NA	738% 5166mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	11.4% 421g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA, Vitasoy Light Vanilla Soymilk VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Vitasoy USA, Vitasoy Light Vanilla Soymilk 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 Vitasoy USA, Vitasoy Light Vanilla Soymilk vs Oil Roasted Sunflower Seeds:

• 1 pound of Vitasoy USA, Vitasoy Light Vanilla Soymilk has more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 16 times more Vitamin B1, 2 times more Vitamin B2 and 23.4 times more Vitamin B9 than Vitasoy USA, Vitasoy Light Vanilla Soymilk.
• 1 pound of Vitasoy USA, Vitasoy Light Vanilla Soymilk have insufficient amounts of Vitamin B1
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Vitasoy USA, Vitasoy Light Vanilla Soymilk vs Oil Roasted Sunflower Seeds:

• 1 pound of Vitasoy USA, Vitasoy Light Vanilla Soymilk has 1.4 times more Calcium, 16.3 times more Sodium and 60.2 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 14.3 times more Iron, 12.7 times more Magnesium, 5.9 times more Potassium and 14.1 times more Zinc than Vitasoy USA, Vitasoy Light Vanilla Soymilk.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 19.7 times more Energy, 62.6 times more Fat, 39.3 times more Saturated Fat, 5.6 times more Carbohydrate, 106 times more Fiber and 12.5 times more Protein than Vitasoy USA, Vitasoy Light Vanilla Soymilk.
• Both Vitasoy USA, Vitasoy Light Vanilla Soymilk and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per one pound.
• 1 pound of Vitasoy USA, Vitasoy Light Vanilla Soymilk provide inadequate amounts of Energy and Fiber