Comparing Nutrients in 300 calories Sunflower Seed Flour VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 300 calories

• Sunflower Seed Flour: 92g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g

Sunflower Seed Flour has 9.9 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has high energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Sunflower Seed Flour or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Sunflower Seed Flour	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	12% 16g	130g per day for Men 19-50 years
Sugars	NA	5.14% 3.73g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.06g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	12% 4.55g	38g per day for Men 19-50 years
Protein	79% 44.2g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.2% 1.84μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.3% 0.69mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	101% 30.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	420% 10μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	74.2% 445IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	10.5% 105mg	113% 1127mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	83% 0.75mg	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	76% 6.1mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	76% 318mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	82.2% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1180% 531μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	91% 634mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.7mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.56mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.19% 6.87g	23% 847g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sunflower Seed Flour or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Sunflower Seed Flour vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 300 calories of Sunflower Seed Flour have 2.1 times more Vitamin B1, 4.5 times more Vitamin B3, 8.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 287.5 times more Vitamin A, 7.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Partially Defatted Sunflower Seed Flour as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Sunflower Seed Flour vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 300 calories of Sunflower Seed Flour have 2.1 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 2.2 times more Phosphorus, 3 times more Selenium and 1.6 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 10.7 times more Calcium, 17.7 times more Potassium, 121.8 times more Sodium and 123.2 times more Water than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Manganese per 300 calories.
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Flour have 2.1 times more Carbohydrate and 1.7 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 9.9 times more Fat than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy and Fiber per 300 calories.