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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

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

24%

31%

45%

7 oz ▼

Macro Nutrients

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

40%1155kcal

Energy

2.94%85.3kcal

1155 kcalvs85.3 kcal

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

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102%99g

Fat

3%2.9g

99 gvs2.9 g

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

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32.4%10.4g

Saturated Fat

1.27%0.41g

10.4 gvs0.41 g

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

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8.56%0.14g

Omega 3

9.3%0.15g

0.14 gvs0.15 g

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

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383%65g

Omega 6

6.8%1.16g

65 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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36.7%47.8g

Carbohydrate

7.5%9.76g

47.8 gvs9.76 g

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

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7.47%5.4g

Sugars

10%7.24g

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

5.4 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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Sucrose

NA gvsNA g

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

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58%22g

Fiber

1.04%0.4g

22 gvs0.4 g

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

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68.5%38.4g

Protein

9.2%5.16g

38.4 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

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

0%0μg

Vitamin A

12%109μg

RAE, retinol activity equivalents

0 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

17.5%0.21mg

Vitamin B1

4.8%0.058mg

Thiamine

0.21 mgvs0.058 mg

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

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37.6%0.49mg

Vitamin B2

28%0.37mg

Riboflavin

0.49 mgvs0.37 mg

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

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87.3%14mg

Vitamin B3

5.27%0.84mg

Niacin, nicotinic acid, niacinamide

14 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

279%14mg

Vitamin B5

4.13%0.21mg

Pantothenic acid

14 mgvs0.21 mg

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

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123%1.6mg

Vitamin B6

4.73%0.062mg

Pyridoxine

1.6 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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118%470μg

Vitamin B9

4.47%18μg

Folates and Folic Acid

470 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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345%51.8mg

Vitamin E

1.46%0.22mg

Tocopherols and Tocotrienols

51.8 mgvs0.22 mg

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

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4.47%5.36μg

Vitamin K

4.96%5.95μg

Phytomenadione or phylloquinone

5.36 μgvs5.95 μg

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

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Minerals

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

14%139mg

Calcium

24.4%244mg

139 mgvs244 mg

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

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404%3.63mg

Copper

36.4%0.33mg

3.63 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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94%7.54mg

Iron

10.4%0.83mg

7.54 mgvs0.83 mg

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

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61%256mg

Magnesium

7.1%29.8mg

256 mgvs29.8 mg

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

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182%4.2mg

Manganese

5.35%0.12mg

4.2 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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327%2292mg

Phosphorus

12%85.3mg

2292 mgvs85.3 mg

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

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49.6%1687mg

Potassium

7.12%242mg

1687 mgvs242 mg

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

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286%157μg

Selenium

8.3%4.56μg

157 μgvs4.56 μg

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

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0.4%5.95mg

Sodium

6.2%93mg

5.95 mgvs93 mg

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

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95%10.5mg

Zinc

4.7%0.52mg

10.5 mgvs0.52 mg

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

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0.064%2.4g

Water

4.85%179g

2.4 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 Roasted Sunflower Seeds vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

Dry Roasted Sunflower Seed Kernels no Salt have 3.7 times more Vitamin B1, 1.3 times more Vitamin B2, 16.6 times more Vitamin B3, 67.7 times more Vitamin B5, 25.9 times more Vitamin B6, 26.3 times more Vitamin B9, more Vitamin C and 237.3 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 more Vitamin A, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Vitamin K per 7 oz.

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

Dry Roasted Sunflower Seed Kernels no Salt have 11.1 times more Copper, 9 times more Iron, 8.6 times more Magnesium, 34 times more Manganese, 26.9 times more Phosphorus, 7 times more Potassium, 34.5 times more Selenium and 20.3 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 1.8 times more Calcium, 15.7 times more Sodium and 75.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

Dry Roasted Sunflower Seed Kernels no Salt have 13.5 times more Energy, 33.9 times more Fat, 25.5 times more Saturated Fat, 56.1 times more Omega 6, 4.9 times more Carbohydrate, 55.5 times more Fiber and 7.4 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 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Omega 3 per 7 oz.
Both Dry Roasted Sunflower Seed Kernels no Salt 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:

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

Compare Foods

Comparing Nutrients in 7 ounces Roasted 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: