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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.87g	26.2% 34g	130g per day for Men 19-50 years
Sugars	7.14% 5.17g	5.34% 3.87g	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	0.75% 0.28g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	9.6% 86.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	87.7% 1.14mg	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	2.5% 9.92μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.6% 0.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.7% 58IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.4% 164mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	288% 2.6mg	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	6.2% 0.5mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	130% 3mg	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	17.6% 123mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	5.4% 80.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.8 times more Vitamin B1, 1.4 times more Vitamin B2, 21.8 times more Vitamin B3, 33.5 times more Vitamin B6, 33.9 times more Vitamin B9, more Vitamin C and 326.3 times more Vitamin E than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 5 oz.

Comparing minerals per 5 ounces for Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs Roasted Sunflower Seeds:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 1.7 times more Calcium, 19 times more Sodium and 77.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.6 times more Copper, 10.9 times more Iron, 12.9 times more Magnesium, 13.3 times more Phosphorus, 8.1 times more Potassium, 44.1 times more Selenium and 52.9 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 5 ounces:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 20.8 times more Energy, 1245 times more Fat, more Saturated Fat, 17.3 times more Omega 3, 1024.4 times more Omega 6, 5.8 times more Carbohydrate, 55.5 times more Fiber and 7.8 times more Protein than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.