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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

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

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

• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.8 times more Potassium, 12.3 times more Sodium and 12.5 times more Water than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 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.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Sunflower Seed Flour 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 oz of Partially Defatted Sunflower Seed Flour contain 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