Comparing Nutrients in 500 calories Enhanced SoymilkVS Sunflower Seeds

Weight per 500 calories

Enhanced Soymilk

1111g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 13 times more energy per unit of mass than Enhanced Soymilk, which is very high in comparison to other foods. Enhanced Soymilk having low energy density.

Which food has more nutrients per 500 calories - Enhanced Soymilk or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Enhanced Soymilk

27%

41%

32%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Enhanced Soymilkvs Sunflower Seeds

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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22.8%22g

Fat

45.4%44g

22 gvs44 g

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

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7.15%2.3g

Saturated Fat

12%3.8g

2.3 gvs3.8 g

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

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Omega 3

3.2%0.051g

NA gvs0.051 g

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

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Omega 6

116%19.7g

NA gvs19.7 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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29.5%38.3g

Carbohydrate

13%17g

38.3 gvs17 g

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

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38.8%28g

Sugars

3.1%2.24g

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

28 gvs2.24 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

%2.14g

NA gvs2.14 g

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

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11.7%4.44g

Fiber

19.4%7.36g

4.44 gvs7.36 g

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

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58.3%32.7g

Protein

31.8%17.8g

32.7 gvs17.8 g

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

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Vitamins

Enhanced Soymilkvs Sunflower Seeds

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

NA μgvs2.57 μg

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

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57.4%0.69mg

Vitamin B1

106%1.27mg

Thiamine

0.69 mgvs1.27 mg

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

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170%2.2mg

Vitamin B2

23.4%0.3mg

Riboflavin

2.2 mgvs0.3 mg

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

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229%36.6mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

36.6 mgvs7.14 mg

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

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Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 mg

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

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199%2.6mg

Vitamin B6

88.6%1.15mg

Pyridoxine

2.6 mgvs1.15 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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89%356μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

356 μgvs194 μg

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

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500%12μg

Vitamin B12

0%0μg

Cobalamin

12 μgvs0 μg

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

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89%80mg

Vitamin C

1.33%1.2mg

Ascorbic acid

80 mgvs1.2 mg

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

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87%522IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

522 IUvs0 IU

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

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187%28mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

28 mgvs30 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Enhanced Soymilkvs Sunflower Seeds

156%1556mg

Calcium

6.68%66.8mg

1556 mgvs66.8 mg

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

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152%1.37mg

Copper

171%1.54mg

1.37 mgvs1.54 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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68%5.44mg

Iron

56%4.5mg

5.44 mgvs4.5 mg

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

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Magnesium

66.3%278mg

NA mgvs278 mg

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

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Manganese

72.6%1.67mg

NA mgvs1.67 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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Phosphorus

80.7%565mg

NA mgvs565 mg

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

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46%1567mg

Potassium

16.2%552mg

1567 mgvs552 mg

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

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46.5%25.6μg

Selenium

82.5%45.4μg

25.6 μgvs45.4 μg

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

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37%556mg

Sodium

0.51%7.7mg

556 mgvs7.7 mg

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

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24.2%2.67mg

Zinc

39%4.3mg

2.67 mgvs4.3 mg

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

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27.3%1011g

Water

0.11%4.05g

1011 gvs4.05 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 Enhanced Soymilk vs Sunflower Seeds:

Enhanced Soymilk has 7.3 times more Vitamin B2, 5.1 times more Vitamin B3, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, 66.7 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1 than Enhanced Soymilk.
Both Enhanced Soymilk and Dried Sunflower Seed Kernels have similar amounts of Vitamin E per 500 kcal.

Comparing minerals per 500 calories for Enhanced Soymilk vs Sunflower Seeds:

Enhanced Soymilk has 23.3 times more Calcium, 1.2 times more Iron, 2.8 times more Potassium, 72.1 times more Sodium and 249.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Selenium and 1.6 times more Zinc than Enhanced Soymilk.
Both Enhanced Soymilk and Dried Sunflower Seed Kernels have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Enhanced Soymilk has 2.2 times more Carbohydrate, 12.5 times more Sugars and 1.8 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2 times more Fat, 1.7 times more Saturated Fat and 1.7 times more Fiber than Enhanced Soymilk.
Both Enhanced Soymilk and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Enhanced Soymilk as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Enhanced SoymilkVS Soymilk, original and vanilla, light, with added calcium, vitamins A and DSunflower SeedsVS Soymilk, original and vanilla, light, with added calcium, vitamins A and DEnhanced SoymilkVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Enhanced SoymilkVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Enhanced Soymilk or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: