Comparing Nutrients in 300 calories Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and DVS Sunflower Seeds

Weight per 300 calories

Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

638g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 12.4 times more energy per unit of mass than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

18%

12%

70%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and Dvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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4.2%4.1g

Fat

27.3%26.4g

4.1 gvs26.4 g

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

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0.64%0.2g

Saturated Fat

7.15%2.3g

0.2 gvs2.3 g

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

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18.4%0.29g

Omega 3

1.93%0.031g

0.29 gvs0.031 g

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

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13.4%2.3g

Omega 6

69.7%12g

2.3 gvs12 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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40.5%52.6g

Carbohydrate

7.9%10.3g

52.6 gvs10.3 g

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

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62.8%45.5g

Sugars

1.86%1.35g

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

45.5 gvs1.35 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

%1.3g

NA gvs1.3 g

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

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11.8%4.47g

Fiber

11.6%4.4g

4.47 gvs4.4 g

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

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24%13.4g

Protein

19%10.7g

13.4 gvs10.7 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and Dvs Sunflower Seeds

43.3%389μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

389 μgvs1.54 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

19.7%0.24mg

Vitamin B1

63.4%0.76mg

Thiamine

0.24 mgvs0.76 mg

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

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99%1.3mg

Vitamin B2

14%0.18mg

Riboflavin

1.3 mgvs0.18 mg

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

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20.4%3.27mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

3.27 mgvs4.3 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

16%0.8mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.8 mgvs0.58 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

18%0.24mg

Vitamin B6

53%0.69mg

Pyridoxine

0.24 mgvs0.69 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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14.4%57.4μg

Vitamin B9

29%117μg

Folates and Folic Acid

57.4 μgvs117 μg

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

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266%6.4μg

Vitamin B12

0%0μg

Cobalamin

6.4 μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0 mgvs0.72 mg

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

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50%300IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

300 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

5.53%0.83mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.83 mgvs18 mg

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

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19%23μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

23 μgvs0 μg

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

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Minerals

Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and Dvs Sunflower Seeds

78.5%785mg

Calcium

4%40mg

785 mgvs40 mg

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

Find Legumes rich in Calcium

141%1.27mg

Copper

103%0.92mg

1.27 mgvs0.92 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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47%3.77mg

Iron

33.7%2.7mg

3.77 mgvs2.7 mg

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

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22.8%96mg

Magnesium

39.8%167mg

96 mgvs167 mg

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

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20.5%0.47mg

Manganese

43.6%1mg

0.47 mgvs1 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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79.3%555mg

Phosphorus

48.4%339mg

555 mgvs339 mg

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

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27%919mg

Potassium

9.75%331mg

919 mgvs331 mg

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

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19.7%11μg

Selenium

49.5%27.2μg

11 μgvs27.2 μg

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

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19.6%294mg

Sodium

0.31%4.62mg

294 mgvs4.62 mg

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

Find Legumes rich in Sodium

13.3%1.47mg

Zinc

23.3%2.57mg

1.47 mgvs2.57 mg

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

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15.2%564g

Water

0.066%2.43g

564 gvs2.43 g

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

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Lets compare vitamin content per 300 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D vs Sunflower Seeds:

Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 252.7 times more Vitamin A, 7 times more Vitamin B2, 1.4 times more Vitamin B5, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 1.3 times more Vitamin B3, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and 21.8 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 as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D vs Sunflower Seeds:

Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 19.6 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 1.6 times more Phosphorus, 2.8 times more Potassium, 63.5 times more Sodium and 232.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Magnesium, 2.1 times more Manganese, 2.5 times more Selenium and 1.7 times more Zinc than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 300 calories:

Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 9.5 times more Omega 3, 5.1 times more Carbohydrate, 33.8 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.5 times more Fat, 11.2 times more Saturated Fat and 5.2 times more Omega 6 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 Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and DVS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DSunflower SeedsVS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DSoymilk, chocolate and other flavors, light, with added calcium, vitamins A and DVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and DVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: