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

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 19.7 times more energy per unit of mass than Soymilk, original and vanilla, light, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk, original and vanilla, light, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.8g	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	27% 35g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	36% 26g	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	7.9% 3g	14% 5.37g	38g per day for Men 19-50 years
Protein	42.5% 24g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	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	12.3% 0.16mg	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	22.5% 90μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	417% 10μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.62% 0.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	78.3% 470IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	123% 1230mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	53.8% 4.3mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	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	124% 870mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	25% 927g	0.021% 0.78g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

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

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

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, 2.3 times more Vitamin B1, 14.2 times more Vitamin B2, more Vitamin B12, more Vitamin D and 10.2 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 30.7 times more Vitamin E than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin E
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Oil Roasted Sunflower Seeds:

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 27.9 times more Calcium, 2 times more Iron, 2.3 times more Magnesium, 1.5 times more Phosphorus, 4.8 times more Potassium, 315.7 times more Sodium and 1187.7 times more Water than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Selenium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Oil Roasted Sunflower Seeds contain similar levels of Copper and Zinc 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 Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 11.9 times more Omega 3, 3 times more Carbohydrate, 16.6 times more Sugars and 2.3 times more Protein than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.4 times more Fat, 71.6 times more Saturated Fat, 4.6 times more Omega 6 and 1.8 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3