Comparing Nutrients in 300 calories Vanilla Flavor Sweetened Almond Milk VS Sunflower Seeds

Weight per 300 calories

• Vanilla Flavor Sweetened Almond Milk: 790g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 15.4 times more energy per unit of mass than Ready-to-drink Vanilla Flavor Sweetened Almond Milk, which is very high in comparison to other foods. Vanilla Flavor Sweetened Almond Milk having low energy density.

Which food has more nutrients per 300 calories - Vanilla Flavor Sweetened Almond Milk or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	9.66% 1.64g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	68% 49.3g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	8.3% 3.16g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	55.3% 497μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.87% 0.12mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.42% 0.071mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	53% 0.69mg	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	1.97% 7.9μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	411% 9.87μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.8% 0.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	55.3% 332IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Sunflower Seeds	Recommended Dietary Allowance
Calcium	148% 1484mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	103% 0.92mg	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	29.6% 2.37mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	43.6% 1mg	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	9.02% 63mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	45.2% 4.97mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	19.6% 725g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Vanilla Flavor Sweetened Almond Milk vs Sunflower Seeds:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 322.7 times more Vitamin A, 7.7 times more Vitamin B2, more Vitamin B12, more Vitamin D and 1.2 times more Vitamin E than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 7.2 times more Vitamin B3, 8.2 times more Vitamin B5, 29.2 times more Vitamin B6 and 14.8 times more Vitamin B9 than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Vanilla Flavor Sweetened Almond Milk vs Sunflower Seeds:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 37 times more Calcium, 107.6 times more Sodium, 1.9 times more Zinc and 298.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Copper, 3 times more Magnesium, 3.8 times more Manganese, 5.4 times more Phosphorus and 34.5 times more Selenium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Dried Sunflower Seed Kernels have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 5.1 times more Carbohydrate and 36.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Fat, more Saturated Fat, 7.2 times more Omega 6, 1.4 times more Fiber and 3.2 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.