Comparing Nutrients in 300 calories Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk: 1429g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 28.2 times more energy per unit of mass than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk, which is very high in comparison to other foods. Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk having very low energy density.

Which food has more nutrients per 300 calories - Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	15%	61%	24%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	0% 0g	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	15% 5.7g	14% 5.37g	38g per day for Men 19-50 years
Protein	21% 12g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	98% 886μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	31% 0.4mg	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	3.57% 14.3μg	29.6% 119μg	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	0.62% 0.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	100% 600IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	399% 60mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	269% 2686mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	102% 0.91mg	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	80.4% 6.43mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	NA	46% 1.05mg	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	34.7% 243mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	40.3% 1371mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	71.4% 1071mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	37% 1368g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk vs Oil Roasted Sunflower Seeds:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has more Vitamin A, 5.3 times more Vitamin B1, 4.7 times more Vitamin B2, more Vitamin D and 3.3 times more Vitamin E than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B3, 1.9 times more Vitamin B6 and 8.3 times more Vitamin B9 than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• Both Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk vs Oil Roasted Sunflower Seeds:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 60.9 times more Calcium, 3 times more Iron, 2.2 times more Magnesium, 5.6 times more Potassium, 704.8 times more Sodium and 1753.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Copper, 2.4 times more Phosphorus, 13.9 times more Selenium and 2.6 times more Zinc than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.

Comparison of macro-nutrients per 300 calories:

• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk has 1.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain more Saturated Fat and 5 times more Omega 6 than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• Both Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy, Fat, Fiber and Protein per 300 kcal.
• Both Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.