Comparing Nutrients in 500 calories Chocolate SoymilkVS Sunflower Seeds

Weight per 500 calories

Chocolate Soymilk

794g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 9.3 times more energy per unit of mass than Unfortified Chocolate Soymilk, which is very high in comparison to other foods. Chocolate Soymilk having low energy density.

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

Macros Ratio

Protein Fat Carbs

Chocolate Soymilk

14%

22%

64%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Chocolate 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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12.5%12g

Fat

45.4%44g

12 gvs44 g

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

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5.95%1.9g

Saturated Fat

12%3.8g

1.9 gvs3.8 g

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

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37.2%0.6g

Omega 3

3.2%0.051g

0.6 gvs0.051 g

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

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27.3%4.63g

Omega 6

116%19.7g

4.63 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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60.7%79g

Carbohydrate

13%17g

79 gvs17 g

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

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86%62.4g

Sugars

3.1%2.24g

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

62.4 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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8.35%3.17g

Fiber

19.4%7.36g

3.17 gvs7.36 g

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

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32%18g

Protein

31.8%17.8g

18 gvs17.8 g

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

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Vitamins

Chocolate Soymilkvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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14.6%0.17mg

Vitamin B1

106%1.27mg

Thiamine

0.17 mgvs1.27 mg

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

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160%2.08mg

Vitamin B2

23.4%0.3mg

Riboflavin

2.08 mgvs0.3 mg

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

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25.4%4.07mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

4.07 mgvs7.14 mg

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

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14%0.71mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.71 mgvs0.97 mg

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

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47%0.61mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.61 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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22%87.3μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

87.3 μgvs194 μg

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

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231%5.56μg

Vitamin B12

0%0μg

Cobalamin

5.56 μgvs0 μg

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

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15%13.5mg

Vitamin C

1.33%1.2mg

Ascorbic acid

13.5 mgvs1.2 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.53%0.079mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.079 mgvs30 mg

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

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20%24μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

24 μgvs0 μg

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

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Minerals

Chocolate Soymilkvs Sunflower Seeds

20%198mg

Calcium

6.68%66.8mg

198 mgvs66.8 mg

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

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182%1.63mg

Copper

171%1.54mg

1.63 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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47.6%3.8mg

Iron

56%4.5mg

3.8 mgvs4.5 mg

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

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28.3%119mg

Magnesium

66.3%278mg

119 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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58%405mg

Phosphorus

80.7%565mg

405 mgvs565 mg

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

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33.4%1135mg

Potassium

16.2%552mg

1135 mgvs552 mg

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

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69.3%38μg

Selenium

82.5%45.4μg

38 μgvs45.4 μg

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

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28%421mg

Sodium

0.51%7.7mg

421 mgvs7.7 mg

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

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24.5%2.7mg

Zinc

39%4.3mg

2.7 mgvs4.3 mg

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

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18.4%679g

Water

0.11%4.05g

679 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 Chocolate Soymilk vs Sunflower Seeds:

Unfortified Chocolate Soymilk has 6.8 times more Vitamin B2, more Vitamin B12, 11.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 379.4 times more Vitamin E than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

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

Unfortified Chocolate Soymilk has 3 times more Calcium, 2.1 times more Potassium, 54.6 times more Sodium and 167.8 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.3 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Zinc than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Unfortified Chocolate Soymilk has 11.6 times more Omega 3, 4.6 times more Carbohydrate and 27.8 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.6 times more Fat, 2 times more Saturated Fat, 4.3 times more Omega 6 and 2.3 times more Fiber than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
Both Unfortified Chocolate 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:

Chocolate SoymilkVS Peanut ButterSunflower SeedsVS Peanut ButterChocolate SoymilkVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Chocolate SoymilkVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: