Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Sunflower Seed Flour	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	16% 462kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	1.9% 2.47g	130g per day for Men 19-50 years
Sugars	NA	0.8% 0.58g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	122% 68g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	9.17% 82.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.8% 4.73μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	78.7% 315μg	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	65.6% 1.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.6% 69.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	16% 162mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	13% 0.12mg	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	117% 9.4mg	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	13% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	184% 82.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 977mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	4.02% 0.44mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour versus 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 5 ounces of Sunflower Seed Flour have 20.7 times more Vitamin B1, 1.3 times more Vitamin B2, 44.3 times more Vitamin B3, 80.5 times more Vitamin B5, 15.4 times more Vitamin B6 and 11.3 times more Vitamin B9 than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 29.1 times more Vitamin A, more Vitamin B12 and more Vitamin D than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Partially Defatted Sunflower Seed Flour as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 5 ounces of Sunflower Seed Flour have 20.9 times more Copper, 14.4 times more Iron, 21.6 times more Magnesium, 9.5 times more Manganese, 21.5 times more Phosphorus, 30 times more Selenium and 15.9 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.8 times more Potassium, 12.3 times more Sodium and 12.5 times more Water than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Calcium per five ounces.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 9.9 times more Energy, 20.6 times more Carbohydrate, 10.4 times more Fiber and 16.8 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber