Comparing Nutrients in 500 calories Sunflower SeedsVS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Weight per 500 calories

Sunflower Seeds

85.6g

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

1064g

Sunflower Seeds have 12.4 times more energy per 100g than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D. It has very high energy density when compared 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 500 calories - Sunflower Seeds or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

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

18%

12%

70%

500 kcal ▼

Macro Nutrients

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

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

7%6.8g

44 gvs6.8 g

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

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12%3.8g

Saturated Fat

1.06%0.34g

3.8 gvs0.34 g

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

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3.2%0.051g

Omega 3

30.6%0.49g

0.051 gvs0.49 g

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

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116%19.7g

Omega 6

22.4%3.8g

19.7 gvs3.8 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

67.4%87.7g

17 gvs87.7 g

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

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3.1%2.24g

Sugars

105%76g

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

2.24 gvs76 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

19.6%7.45g

7.36 gvs7.45 g

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

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31.8%17.8g

Protein

40%22.3g

17.8 gvs22.3 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, chocolate and other flavors, light, with added calcium, vitamins A and D

0.29%2.57μg

Vitamin A

72%649μg

RAE, retinol activity equivalents

2.57 μgvs649 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

106%1.27mg

Vitamin B1

33%0.39mg

Thiamine

1.27 mgvs0.39 mg

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

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23.4%0.3mg

Vitamin B2

164%2.14mg

Riboflavin

0.3 mgvs2.14 mg

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

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44.6%7.14mg

Vitamin B3

34%5.45mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs5.45 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

19.3%0.97mg

Vitamin B5

26.6%1.33mg

Pantothenic acid

0.97 mgvs1.33 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

88.6%1.15mg

Vitamin B6

30.3%0.39mg

Pyridoxine

1.15 mgvs0.39 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

24%96μg

Folates and Folic Acid

194 μgvs96 μg

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

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0%0μg

Vitamin B12

443%10.6μg

Cobalamin

0 μgvs10.6 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

83.3%500IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs500 IU

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

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201%30mg

Vitamin E

9.2%1.4mg

Tocopherols and Tocotrienols

30 mgvs1.4 mg

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

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0%0μg

Vitamin K

32%38.3μg

Phytomenadione or phylloquinone

0 μgvs38.3 μg

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

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Minerals

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

6.68%66.8mg

Calcium

131%1309mg

66.8 mgvs1309 mg

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

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171%1.54mg

Copper

235%2.1mg

1.54 mgvs2.1 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

78.5%6.28mg

4.5 mgvs6.28 mg

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

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66.3%278mg

Magnesium

38%160mg

278 mgvs160 mg

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

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72.6%1.67mg

Manganese

34.2%0.79mg

1.67 mgvs0.79 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

132%926mg

565 mgvs926 mg

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

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16.2%552mg

Potassium

45%1532mg

552 mgvs1532 mg

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

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82.5%45.4μg

Selenium

33%18μg

45.4 μgvs18 μg

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

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0.51%7.7mg

Sodium

32.6%489mg

7.7 mgvs489 mg

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

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39%4.3mg

Zinc

22.2%2.45mg

4.3 mgvs2.45 mg

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

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0.11%4.05g

Water

25.4%940g

4.05 gvs940 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 Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

Dried Sunflower Seed Kernels have 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.
While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 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.
Both Dried Sunflower Seed Kernels as well as Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

Dried Sunflower Seed Kernels have 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.
While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 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.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 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.
While Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 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.
Both Dried Sunflower Seed Kernels and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have similar amounts of Energy and Fiber per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: