Comparing Nutrients in 7 ounces Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.66% 3.45g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	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	% 1.1g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	58% 22g	38g per day for Men 19-50 years
Protein	10% 5.68g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	13% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22% 6.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.77% 39μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	92% 2.2μg	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	16.2% 97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.06% 0.31mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.6% 246mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	11.4% 0.91mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	182% 4.2mg	2.3mg per day for Men 19-50 years
Molybdenum	258% 116μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.63% 0.62mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	5% 185g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Roasted Sunflower Seeds:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 1.5 times more Vitamin B1, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 42.7 times more Vitamin B3, 85.9 times more Vitamin B5, 16.4 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C and 167.3 times more Vitamin E 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 Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 7 oz.

Comparing minerals per 7 ounces for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Roasted Sunflower Seeds:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.8 times more Calcium, 12.3 times more Sodium and 77.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 22.3 times more Copper, 8.3 times more Iron, 8.1 times more Magnesium, 10.1 times more Manganese, 36.1 times more Phosphorus, 7.1 times more Potassium, 40.9 times more Selenium and 17 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 17.6 times more Energy, 30.9 times more Fat, 25.3 times more Saturated Fat, 13.8 times more Carbohydrate, 6.7 times more Sugars, 22.2 times more Fiber and 6.8 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, 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.