Comparing Nutrients in 500 calories Soymilk, chocolate, nonfat, with added calcium, vitamins A and DVS Sunflower Seeds

Weight per 500 calories

Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

1136g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 13.3 times more energy per unit of mass than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk, chocolate, nonfat, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

Protein Fat Carbs

Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

22%

77%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Soymilk, chocolate, nonfat, with added calcium, vitamins A and Dvs 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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0.47%0.45g

Fat

45.4%44g

0.45 gvs44 g

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

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0%0g

Saturated Fat

12%3.8g

0 gvs3.8 g

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

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2.84%0.045g

Omega 3

3.2%0.051g

0.045 gvs0.051 g

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

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2.14%0.36g

Omega 6

116%19.7g

0.36 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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74.4%97g

Carbohydrate

13%17g

97 gvs17 g

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

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57.2%41.5g

Sugars

3.1%2.24g

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

41.5 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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6%2.27g

Fiber

19.4%7.36g

2.27 gvs7.36 g

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

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50%28g

Protein

31.8%17.8g

28 gvs17.8 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, nonfat, with added calcium, vitamins A and Dvs Sunflower Seeds

77%693μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

693 μgvs2.57 μg

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

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35%0.42mg

Vitamin B1

106%1.27mg

Thiamine

0.42 mgvs1.27 mg

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

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152%1.98mg

Vitamin B2

23.4%0.3mg

Riboflavin

1.98 mgvs0.3 mg

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

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36.4%5.8mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

5.8 mgvs7.14 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

Vitamin B5

19.3%0.97mg

Pantothenic acid

NA mgvs0.97 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

32.3%0.42mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.42 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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20%79.5μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

79.5 μgvs194 μg

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

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109%2.6μg

Vitamin B12

0%0μg

Cobalamin

2.6 μgvs0 μg

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

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0%0mg

Vitamin C

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 mg

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

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77.7%466IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

466 IUvs0 IU

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

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9.85%1.48mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

1.48 mgvs30 mg

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

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34%41μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

41 μgvs0 μg

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

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Minerals

Soymilk, chocolate, nonfat, with added calcium, vitamins A and Dvs Sunflower Seeds

132%1318mg

Calcium

6.68%66.8mg

1318 mgvs66.8 mg

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

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251%2.26mg

Copper

171%1.54mg

2.26 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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49.7%3.98mg

Iron

56%4.5mg

3.98 mgvs4.5 mg

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

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27%114mg

Magnesium

66.3%278mg

114 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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141%989mg

Phosphorus

80.7%565mg

989 mgvs565 mg

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

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35%1193mg

Potassium

16.2%552mg

1193 mgvs552 mg

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

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35%19.3μg

Selenium

82.5%45.4μg

19.3 μgvs45.4 μg

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

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43%648mg

Sodium

0.51%7.7mg

648 mgvs7.7 mg

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

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10.3%1.14mg

Zinc

39%4.3mg

1.14 mgvs4.3 mg

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

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27%1004g

Water

0.11%4.05g

1004 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 Soymilk, chocolate, nonfat, with added calcium, vitamins A and D vs Sunflower Seeds:

Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 269.9 times more Vitamin A, 6.5 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3 times more Vitamin B1, 2.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 20.4 times more Vitamin E than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C in 500 kcal.

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

Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 19.7 times more Calcium, 1.5 times more Copper, 1.7 times more Phosphorus, 2.2 times more Potassium, 84.1 times more Sodium and 248 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.4 times more Magnesium, 2.3 times more Selenium and 3.8 times more Zinc than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 5.6 times more Carbohydrate, 18.5 times more Sugars and 1.6 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 96.9 times more Fat, more Saturated Fat, 54.3 times more Omega 6 and 3.2 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Soymilk, chocolate, nonfat, with added calcium, vitamins A and DVS SILK Plain, soymilkSunflower SeedsVS SILK Plain, soymilkSoymilk, chocolate, nonfat, with added calcium, vitamins A and DVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Soymilk, chocolate, nonfat, with added calcium, vitamins A and DVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: