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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	29% 839kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	1.9% 2.47g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0.79g	g per day for Men 19-50 years
Fiber	39.5% 15g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.17% 82.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	12.3% 123mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	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	67% 7.4mg	4.02% 0.44mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 25 times more Vitamin B3, 84.6 times more Vitamin B5, 16.2 times more Vitamin B6, 11.9 times more Vitamin B9 and 232.9 times more Vitamin E 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 more Vitamin A, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds 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, Vitamin B5 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 5 ounces of Oil Roasted Sunflower Seeds have 22 times more Copper, 9.3 times more Iron, 7.9 times more Magnesium, 10 times more Manganese, 35.6 times more Phosphorus, 4 times more Potassium, 40.3 times more Selenium and 16.7 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 1.4 times more Calcium, 12.3 times more Sodium and 60.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 17.9 times more Energy, 31.9 times more Fat, 34.3 times more Saturated Fat, 13.2 times more Carbohydrate, 7.6 times more Sugars, 21.2 times more Fiber and 7 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