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

Weight per 300 calories

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1071g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 20.9 times more energy per unit of mass than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D having very low energy density.

Which food has more nutrients per 300 calories - Soymilk (all flavors), nonfat, with added calcium, vitamins A and D or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	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	2.68% 0.043g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	34% 44.4g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	54% 39g	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	5.64% 2.14g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	72.6% 654μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	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	18.8% 75μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	103% 2.46μg	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	73.2% 439IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.86mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.5% 24.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Calcium	124% 1243mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	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	47% 3.75mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	NA	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	133% 932mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	27% 993g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 424.1 times more Vitamin A, 10.2 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 21.1 times more Vitamin E than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C in 300 kcal.

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 31 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 2.7 times more Phosphorus, 3.4 times more Potassium, 132.1 times more Sodium and 408.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Magnesium, 1.4 times more Selenium and 2.4 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 300 calories:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 4.3 times more Carbohydrate, 29.1 times more Sugars and 2.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 61.7 times more Fat, more Saturated Fat, 34.5 times more Omega 6 and 2.1 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.