Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D: 682g

Roasted Sunflower Seeds have 13.2 times more energy per 100g than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk, chocolate, nonfat, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Soymilk, chocolate, nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Soymilk, chocolate, nonfat, 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	26.5% 25.7g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	44.6% 58g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	34.3% 25g	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	15% 5.72g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.2% 416μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	19.4% 0.25mg	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	30.5% 122μg	12% 47.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	65.3% 1.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	46.6% 280IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	89.7% 13.5mg	5.9% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	20.5% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	3.6% 36mg	79% 791mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	151% 1.36mg	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	24.5% 1.96mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	16.2% 68mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	NA	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	85% 595mg	84.7% 593mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	26% 389mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	16.3% 603g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Soymilk, Chocolate, Nonfat, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Soymilk, chocolate, nonfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 300 calories of Roasted Sunflower Seeds have 1.6 times more Vitamin B6, 2.6 times more Vitamin B9 and 15.2 times more Vitamin E than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain more Vitamin A, 4.6 times more Vitamin B1, 9.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 17.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin D and Vitamin K
• 300 calories of Soymilk, chocolate, nonfat, 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, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 300 calories of Roasted Sunflower Seeds have 3.5 times more Selenium and 4 times more Zinc than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 21.9 times more Calcium, 1.4 times more Copper, 1.6 times more Potassium, 251.3 times more Sodium and 974.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Iron, Magnesium and Phosphorus per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 94.1 times more Fat, more Saturated Fat, 77.4 times more Omega 6 and 4.2 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 4.7 times more Carbohydrate, 17.7 times more Sugars and 1.7 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.
• 300 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 6 and Fiber
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 in 300 calories.