Comparing Nutrients in 100 calories Sunflower Seeds VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Weight per 100 calories

• Sunflower Seeds: 17g
• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D: 213g

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 100 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%

Macro Nutrients

	Sunflower Seeds	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	21% 15g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	7.98% 4.47g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	6.56% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	6.06% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.7% 39μg	4.8% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	88.7% 2.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.7% 100IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.4% 7.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.2% 0.9mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	6.85% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 113mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	6.58% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 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 100 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 100 kcal.