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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	NA	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	9.17% 82.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.32% 0.12mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.6% 176mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	289% 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	8.15% 0.65mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	13% 0.29mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.57% 132g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Toasted Sunflower Seeds 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 Toasted Sunflower Seeds 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 Toasted Sunflower Seeds:

• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 25.4 times more Vitamin B3, 86.1 times more Vitamin B5, 16.4 times more Vitamin B6 and 12.1 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 Toasted Sunflower Seeds 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 Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.2 times more Calcium, 12.3 times more Sodium and 93.1 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 22.4 times more Copper, 14.8 times more Iron, 8.1 times more Magnesium, 10.2 times more Manganese, 36.2 times more Phosphorus, 4.1 times more Potassium and 17 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 18.8 times more Energy, 35.3 times more Fat, 28.9 times more Saturated Fat, 11.8 times more Carbohydrate, 23 times more Fiber and 6 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