Comparing Nutrients in 300 calories Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D VS Sunflower Seeds

Weight per 300 calories

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 882g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 17.2 times more energy per unit of mass than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soymilk, original and vanilla, light, unsweetened, 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	7.73% 7.5g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	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	26% 34g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	14% 5.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	41.3% 23g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	15.4% 61.8μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	84.6% 2.03μg	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	60.3% 362IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Calcium	109% 1085mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	NA	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	50.7% 4.06mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	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	130% 909mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	8.02% 0.88mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	22% 812g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Sunflower Seeds:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 8.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Vitamin B9 than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, unsweetened, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Sunflower Seeds:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 27.1 times more Calcium, 1.5 times more Iron, 2.7 times more Phosphorus, 3.1 times more Potassium, 120.2 times more Sodium and 334.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Magnesium and 2.9 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 300 calories:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 3.3 times more Carbohydrate, 2.7 times more Sugars and 2.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Fat and 3.3 times more Saturated Fat than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 300 kcal.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.