Comparing Nutrients in 300 calories Soymilk VS Roasted Sunflower Seeds

Weight per 300 calories

• Soymilk: 556g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 10.8 times more energy per unit of mass than Soymilk Unfortified, which is very high in comparison to other foods. Soymilk having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk	24%	29%	47%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soymilk	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.72g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	30.6% 22g	1.94% 1.4g	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	8.77% 3.33g	15% 5.72g	38g per day for Men 19-50 years
Protein	32.4% 18g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Soymilk	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	32% 0.41mg	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	25% 100μg	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.07% 0.61mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	105% 0.94mg	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	44.4% 3.56mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	47.3% 1.1mg	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	41.3% 289mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	48.5% 26.7μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	13.2% 489g	0.017% 0.62g	3700g per day for Men 19-50 years

Soymilk VS Roasted Sunflower Seeds Nutrients Per 300 Kcal

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

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

• 300 calories of Soymilk have 6.1 times more Vitamin B1, 3 times more Vitamin B2 and 12 times more Vitamin K than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 22 times more Vitamin E than Soymilk Unfortified.
• Both Soymilk and Roasted Sunflower Seeds provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Soymilk have insufficient amounts of Vitamin E
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin K
• Both Soymilk Unfortified as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Soymilk have 3.8 times more Calcium, 1.8 times more Iron, 2.1 times more Magnesium, 1.5 times more Potassium, 183.2 times more Sodium and 790.8 times more Water than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Copper, 2.1 times more Phosphorus, 1.5 times more Selenium and 4.1 times more Zinc than Soymilk Unfortified.
• Both Soymilk and Roasted Sunflower Seeds contain similar levels of Manganese per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk have 11.7 times more Omega 3, 2.8 times more Carbohydrate, 15.8 times more Sugars and 1.8 times more Protein than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Fat, 2.4 times more Saturated Fat, 5.2 times more Omega 6 and 1.7 times more Fiber than Soymilk Unfortified.
• Both Soymilk and Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3