Comparing Nutrients in 7 ounces Sunflower SeedsVS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Soymilk, original and vanilla, with added calcium, vitamins A and D

24%

31%

45%

7 oz ▼

Macro Nutrients

Sunflower Seedsvs Soymilk, original and vanilla, with added calcium, vitamins A and D

40%1159kcal

Energy

2.94%85.3kcal

1159 kcalvs85.3 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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105%102g

Fat

3%2.9g

102 gvs2.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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27.6%8.84g

Saturated Fat

1.27%0.41g

8.84 gvs0.41 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.44%0.12g

Omega 3

9.3%0.15g

0.12 gvs0.15 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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269%45.7g

Omega 6

6.8%1.16g

45.7 gvs1.16 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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30.5%39.7g

Carbohydrate

7.5%9.76g

39.7 gvs9.76 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.17%5.2g

Sugars

10%7.24g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.2 gvs7.24 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4.96g

Sucrose

4.96 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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45%17g

Fiber

1.04%0.4g

17 gvs0.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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73.6%41.2g

Protein

9.2%5.16g

41.2 gvs5.16 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Soymilk, original and vanilla, with added calcium, vitamins A and D

0.66%5.95μg

Vitamin A

12%109μg

RAE, retinol activity equivalents

5.95 μgvs109 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

245%2.94mg

Vitamin B1

4.8%0.058mg

Thiamine

2.94 mgvs0.058 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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54%0.7mg

Vitamin B2

28%0.37mg

Riboflavin

0.7 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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103%16.5mg

Vitamin B3

5.27%0.84mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs0.84 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

45%2.24mg

Vitamin B5

4.13%0.21mg

Pantothenic acid

2.24 mgvs0.21 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

205%2.67mg

Vitamin B6

4.73%0.062mg

Pyridoxine

2.67 mgvs0.062 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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113%450μg

Vitamin B9

4.47%18μg

Folates and Folic Acid

450 μgvs18 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

70.3%1.7μg

Cobalamin

0 μgvs1.7 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.1%2.78mg

Vitamin C

0%0mg

Ascorbic acid

2.78 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

14.2%85.3IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs85.3 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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465%69.8mg

Vitamin E

1.46%0.22mg

Tocopherols and Tocotrienols

69.8 mgvs0.22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

4.96%5.95μg

Phytomenadione or phylloquinone

0 μgvs5.95 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Soymilk, original and vanilla, with added calcium, vitamins A and D

15.5%155mg

Calcium

24.4%244mg

155 mgvs244 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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397%3.57mg

Copper

36.4%0.33mg

3.57 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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130%10.4mg

Iron

10.4%0.83mg

10.4 mgvs0.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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154%645mg

Magnesium

7.1%29.8mg

645 mgvs29.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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168%3.87mg

Manganese

5.35%0.12mg

3.87 mgvs0.12 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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187%1310mg

Phosphorus

12%85.3mg

1310 mgvs85.3 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37.6%1280mg

Potassium

7.12%242mg

1280 mgvs242 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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191%105μg

Selenium

8.3%4.56μg

105 μgvs4.56 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.2%18mg

Sodium

6.2%93mg

18 mgvs93 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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90%9.92mg

Zinc

4.7%0.52mg

9.92 mgvs0.52 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.25%9.4g

Water

4.85%179g

9.4 gvs179 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

Dried Sunflower Seed Kernels have 51 times more Vitamin B1, 1.9 times more Vitamin B2, 19.6 times more Vitamin B3, 10.9 times more Vitamin B5, 43.4 times more Vitamin B6, 25.2 times more Vitamin B9, more Vitamin C and 319.7 times more Vitamin E than Soymilk, original and vanilla, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 18.3 times more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 7 ounces for Sunflower Seeds vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

Dried Sunflower Seed Kernels have 10.9 times more Copper, 12.5 times more Iron, 21.7 times more Magnesium, 31.5 times more Manganese, 15.3 times more Phosphorus, 5.3 times more Potassium, 23 times more Selenium and 19.2 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 1.6 times more Calcium, 5.2 times more Sodium and 19.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

Dried Sunflower Seed Kernels have 13.6 times more Energy, 35 times more Fat, 21.7 times more Saturated Fat, 39.5 times more Omega 6, 4.1 times more Carbohydrate, 43 times more Fiber and 8 times more Protein than Soymilk, original and vanilla, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 1.4 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Omega 3 per 7 oz.
Both Dried Sunflower Seed Kernels as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Sunflower SeedsVS Roasted Sunflower SeedsSoymilk, original and vanilla, with added calcium, vitamins A and DVS Roasted Sunflower SeedsSunflower SeedsVS Red LentilsSoymilk, original and vanilla, with added calcium, vitamins A and DVS Red Lentils

Compare Foods

Comparing Nutrients in 7 ounces Sunflower SeedsVS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: