Comparing Nutrients in 300 calories Enhanced Soymilk VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Enhanced Soymilk: 667g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 13.2 times more energy per unit of mass than Enhanced Soymilk, which is very high in comparison to other foods. Enhanced Soymilk having low energy density.

Discover which food has more nutrients per 300 calories - Enhanced Soymilk or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Enhanced Soymilk	27%	41%	32%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Enhanced Soymilk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	NA	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	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	17.7% 23g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	7% 2.67g	14% 5.37g	38g per day for Men 19-50 years
Protein	35% 19.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Enhanced Soymilk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	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	119% 1.55mg	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	53.3% 213μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	300% 7.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.3% 48mg	0.62% 0.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	52.2% 313IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	112% 17mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enhanced Soymilk	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	93% 933mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	41% 3.27mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	28% 15.3μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	22.2% 333mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	16.4% 607g	0.021% 0.78g	3700g per day for Men 19-50 years

Enhanced Soymilk VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enhanced Soymilk or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Enhanced Soymilk vs Oil Roasted Sunflower Seeds:

• 300 calories of Enhanced Soymilk have 2.5 times more Vitamin B1, 9.3 times more Vitamin B2, 10.5 times more Vitamin B3, 3.9 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, 86.1 times more Vitamin C and more Vitamin D than Oil Roasted Sunflower Seeds.
• Both Enhanced Soymilk and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 300 calories for Enhanced Soymilk vs Oil Roasted Sunflower Seeds:

• 300 calories of Enhanced Soymilk have 21.2 times more Calcium, 1.5 times more Iron, 3.8 times more Potassium, 219.3 times more Sodium and 777.2 times more Water than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 2.6 times more Selenium and 1.7 times more Zinc than Enhanced Soymilk.
• Both Enhanced Soymilk and Oil Roasted Sunflower Seeds contain similar levels of Copper per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enhanced Soymilk have 2 times more Carbohydrate, 10.7 times more Sugars and 1.9 times more Protein than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 2 times more Fat, 2.6 times more Saturated Fat and 2 times more Fiber than Enhanced Soymilk.
• Both Enhanced Soymilk and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.