Comparing Nutrients in 7 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	1.9% 55.6kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.3% 8.2g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	10% 7.24g	7.47% 5.4g	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	1.04% 0.4g	58% 22g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	68.5% 38.4g	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	13.5% 121μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	123% 1.6mg	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	3.47% 14μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.6% 81.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	4.47% 5.36μg	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	23% 230mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	404% 3.63mg	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	8.7% 0.69mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	182% 4.2mg	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	24.7% 173mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	7.54% 113mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.97% 184g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.