Comparing Nutrients in 500 calories Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Sunflower Seeds

Weight per 500 calories

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

1471g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 17.2 times more energy per unit of mass than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

31%

23%

46%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Soymilk, original and vanilla, light, unsweetened, 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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13%12.5g

Fat

45.4%44g

12.5 gvs44 g

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

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3.6%1.15g

Saturated Fat

12%3.8g

1.15 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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43.6%56.6g

Carbohydrate

13%17g

56.6 gvs17 g

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

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8.3%6.03g

Sugars

3.1%2.24g

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

6.03 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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23.2%8.82g

Fiber

19.4%7.36g

8.82 gvs7.36 g

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

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69%38.5g

Protein

31.8%17.8g

38.5 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and Dvs 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 .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

Vitamin B1

106%1.27mg

Thiamine

NA mgvs1.27 mg

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

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197%2.56mg

Vitamin B2

23.4%0.3mg

Riboflavin

2.56 mgvs0.3 mg

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

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Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

NA 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

Vitamin B6

88.6%1.15mg

Pyridoxine

NA 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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25.7%103μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

103 μgvs194 μg

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

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141%3.4μg

Vitamin B12

0%0μg

Cobalamin

3.4 μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

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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100%603IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

603 IUvs0 IU

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

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Vitamin E

201%30mg

Tocopherols and Tocotrienols

NA 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

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and Dvs Sunflower Seeds

181%1809mg

Calcium

6.68%66.8mg

1809 mgvs66.8 mg

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

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Copper

171%1.54mg

NA 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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84.6%6.76mg

Iron

56%4.5mg

6.76 mgvs4.5 mg

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

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45.5%191mg

Magnesium

66.3%278mg

191 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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216%1515mg

Phosphorus

80.7%565mg

1515 mgvs565 mg

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

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50.6%1721mg

Potassium

16.2%552mg

1721 mgvs552 mg

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

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Selenium

82.5%45.4μg

NA μgvs45.4 μg

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

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61.8%926mg

Sodium

0.51%7.7mg

926 mgvs7.7 mg

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

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13.4%1.47mg

Zinc

39%4.3mg

1.47 mgvs4.3 mg

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

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36.6%1353g

Water

0.11%4.05g

1353 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Sunflower Seeds:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 8.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B9 than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
Both Soymilk, original and vanilla, light, unsweetened, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Sunflower Seeds:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 27.1 times more Calcium, 1.5 times more Iron, 2.7 times more Phosphorus, 3.1 times more Potassium, 120.2 times more Sodium and 334.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Magnesium and 2.9 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 500 calories:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 3.3 times more Carbohydrate, 2.7 times more Sugars and 2.2 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.5 times more Fat and 3.3 times more Saturated Fat than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Soymilk (All flavors), lowfat, with added calcium, vitamins A and DSunflower SeedsVS Soymilk (All flavors), lowfat, with added calcium, vitamins A and DSoymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: