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

Weight per 100 calories

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

Roasted 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.

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Roasted 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	8.82% 8.56g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	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	3.2% 4.14g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	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	NA	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	7.98% 4.47g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	6.56% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	10% 40.7μg	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	30% 4.5mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	6.4% 7.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	1.2% 12mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	35% 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	8.16% 0.65mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	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	28.4% 198mg	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	6.58% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	5.1% 188g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Soymilk, Chocolate And Other Flavors, Light, With Added Calcium, Vitamins A And D Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• 100 calories of Roasted Sunflower Seeds have 4.5 times more Vitamin B5, 1.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 16.2 times more Vitamin E than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain more Vitamin A, 4.3 times more Vitamin B1, 10.1 times more Vitamin B2, more Vitamin B12, more Vitamin D and 16.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin D and Vitamin K
• 100 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• 100 calories of Roasted Sunflower Seeds have 2.3 times more Manganese, 3.8 times more Selenium and 1.9 times more Zinc than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 21.8 times more Calcium, 1.3 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 2.1 times more Potassium, 189.9 times more Sodium and 912 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain similar levels of Phosphorus per 100 calories.
• 100 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Sunflower Seeds have 6.3 times more Fat, 13.2 times more Saturated Fat, 7.4 times more Omega 6 and 1.3 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 8.3 times more Omega 3, 4.2 times more Carbohydrate, 32.3 times more Sugars and 1.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D offer comparable quantities of Energy per 100 calories.
• 100 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3