Comparing Nutrients in 500 calories Sunflower SeedsVS SILK Chai, soymilk

Weight per 500 calories

Sunflower Seeds

85.6g

SILK Chai, soymilk

943g

Sunflower Seeds have 11 times more energy per 100g than SILK Chai, soymilk. It has very high energy density when compared to other foods. SILK Chai, soymilk having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or SILK Chai, soymilk?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

SILK Chai, soymilk

18%

24%

58%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs SILK Chai, soymilk

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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45.4%44g

Fat

14%13.6g

44 gvs13.6 g

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

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12%3.8g

Saturated Fat

6.07%1.94g

3.8 gvs1.94 g

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

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3.2%0.051g

Omega 3

0.051 gvsNA g

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

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116%19.7g

Omega 6

19.7 gvsNA 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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13%17g

Carbohydrate

56.7%73.8g

17 gvs73.8 g

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

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3.1%2.24g

Sugars

75%54.3g

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

2.24 gvs54.3 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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%2.14g

Sucrose

2.14 gvsNA g

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

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19.4%7.36g

Fiber

0%0g

7.36 gvs0 g

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

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31.8%17.8g

Protein

41.6%23.3g

17.8 gvs23.3 g

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

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Vitamins

Sunflower Seedsvs SILK Chai, soymilk

0.29%2.57μg

Vitamin A

RAE, retinol activity equivalents

2.57 μgvsNA μg

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

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106%1.27mg

Vitamin B1

Thiamine

1.27 mgvsNA mg

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

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23.4%0.3mg

Vitamin B2

102%1.32mg

Riboflavin

0.3 mgvs1.32 mg

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

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44.6%7.14mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

7.14 mgvsNA mg

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

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19.3%0.97mg

Vitamin B5

Pantothenic acid

0.97 mgvsNA mg

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

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88.6%1.15mg

Vitamin B6

Pyridoxine

1.15 mgvsNA 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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48.6%194μg

Vitamin B9

16.5%66μg

Folates and Folic Acid

194 μgvs66 μg

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

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0%0μg

Vitamin B12

145%3.5μg

Cobalamin

0 μgvs3.5 μg

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

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1.33%1.2mg

Vitamin C

0%0mg

Ascorbic acid

1.2 mgvs0 mg

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

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0%0IU

Vitamin D

52%311IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs311 IU

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

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201%30mg

Vitamin E

Tocopherols and Tocotrienols

30 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Sunflower Seedsvs SILK Chai, soymilk

6.68%66.8mg

Calcium

116%1160mg

66.8 mgvs1160 mg

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

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171%1.54mg

Copper

1.54 mgvsNA 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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56%4.5mg

Iron

52%4.15mg

4.5 mgvs4.15 mg

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

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66.3%278mg

Magnesium

0%0mg

278 mgvs0 mg

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

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72.6%1.67mg

Manganese

1.67 mgvsNA 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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80.7%565mg

Phosphorus

565 mgvsNA mg

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

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16.2%552mg

Potassium

34%1160mg

552 mgvs1160 mg

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

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82.5%45.4μg

Selenium

0%0μg

45.4 μgvs0 μg

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

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0.51%7.7mg

Sodium

25.8%387mg

7.7 mgvs387 mg

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

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39%4.3mg

Zinc

31.7%3.5mg

4.3 mgvs3.5 mg

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

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0.11%4.05g

Water

22.3%827g

4.05 gvs827 g

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

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Lets compare vitamin content per 500 calories of Sunflower Seeds vs SILK Chai, soymilk:

Dried Sunflower Seed Kernels have 2.9 times more Vitamin B9 than SILK Chai, soymilk.
While SILK Chai, soymilk contains 4.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as SILK Chai, soymilk have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs SILK Chai, soymilk:

Dried Sunflower Seed Kernels have more Magnesium, more Selenium and 1.2 times more Zinc than SILK Chai, soymilk.
While SILK Chai, soymilk contains 17.4 times more Calcium, 2.1 times more Potassium, 50.2 times more Sodium and 204.1 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and SILK Chai, soymilk have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 3.2 times more Fat, 2 times more Saturated Fat and more Fiber than SILK Chai, soymilk.
While SILK Chai, soymilk contains 4.3 times more Carbohydrate, 24.2 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and SILK Chai, soymilk have similar amounts of Energy per 500 kcal.
Both Dried Sunflower Seed Kernels as well as SILK Chai, soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsSILK Chai, soymilkVS Roasted Sunflower SeedsSunflower SeedsVS SILK Mocha, soymilkSILK Chai, soymilkVS SILK Mocha, soymilk

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS SILK Chai, soymilk

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or SILK Chai, soymilk?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: