Comparing Nutrients in 7 ounces Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.2% 93kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	3.66% 1.4g	58% 22g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate and other flavors, light, 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	6.1% 0.073mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.35% 1mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	4.47% 18μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	82.7% 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	15.5% 93IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.4% 244mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	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	14.6% 1.17mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	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	8.4% 286mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D vs Roasted Sunflower Seeds:

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have more Vitamin A, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Vitamin B1, 13.8 times more Vitamin B3, 56.3 times more Vitamin B5, 21.7 times more Vitamin B6, 26.3 times more Vitamin B9, more Vitamin C and 200.8 times more Vitamin E than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• Both Soymilk, chocolate and other flavors, light, 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, chocolate and other flavors, light, with added calcium, vitamins A and D vs Roasted Sunflower Seeds:

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 1.8 times more Calcium, 15.3 times more Sodium and 73.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.2 times more Copper, 6.4 times more Iron, 8.6 times more Magnesium, 28.5 times more Manganese, 13.3 times more Phosphorus, 5.9 times more Potassium, 46.6 times more Selenium and 23 times more Zinc than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 7 ounces:

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 2.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.4 times more Energy, 77.8 times more Fat, 163.1 times more Saturated Fat, 1.5 times more Omega 3, 91.6 times more Omega 6, 2.9 times more Carbohydrate, 15.9 times more Fiber and 9.2 times more Protein than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• Both Soymilk, chocolate and other flavors, light, 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.