Comparing Nutrients in 100 calories Soymilk (All flavors), lowfat, with added calcium, vitamins A and D VS Sunflower Seeds

Weight per 100 calories

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 233g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 13.6 times more energy per unit of mass than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk (All flavors), lowfat, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 100 calories - Soymilk (All flavors), lowfat, with added calcium, vitamins A and D or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	0.62% 0.45g	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	% 0.43g	g per day for Men 19-50 years
Fiber	4.9% 1.86g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	6.85% 3.84g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	16% 144μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.7% 0.23mg	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	NA	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 95IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 191mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	NA	34.2% 0.31mg	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	12.8% 1.02mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	NA	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	NA	14.5% 0.33mg	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	20.6% 144mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	5.74% 86mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	NA	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	5.65% 209g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D vs Sunflower Seeds:

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 280.7 times more Vitamin A and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Soymilk (All flavors), lowfat, with added calcium, vitamins A and D vs Sunflower Seeds:

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 14.3 times more Calcium, 1.3 times more Phosphorus, 1.3 times more Potassium, 55.8 times more Sodium and 258.1 times more Water than Dried Sunflower Seed Kernels.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 4.9 times more Carbohydrate, 18.1 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.1 times more Fat and more Saturated Fat than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 kcal.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.