Comparing Nutrients in 500 calories Ready-to-drink Chocolate Almond Milk VS Toasted Sunflower Seeds

Weight per 500 calories

• Ready-to-drink Chocolate Almond Milk: 1000g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 12.4 times more energy per unit of mass than Ready-to-drink Chocolate Almond Milk, which is very high in comparison to other foods. Ready-to-drink Chocolate Almond Milk having low energy density.

Discover which food has more nutrients per 500 calories - Ready-to-drink Chocolate Almond Milk or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Ready-to-drink Chocolate Almond Milk	5%	22%	73%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Ready-to-drink Chocolate Almond Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.08g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	121% 87.5g	NA	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	10.5% 4g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Ready-to-drink Chocolate Almond Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	70% 630μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.44% 1.03mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	50% 0.65mg	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	2.5% 10μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	521% 12.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	70% 420IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	187% 28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ready-to-drink Chocolate Almond Milk	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	188% 1880mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	17.3% 692μg	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	66.3% 5.3mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	74.2% 1.7mg	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	27% 190mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	22% 750mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	47.3% 710mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	24% 884g	0.022% 0.81g	3700g per day for Men 19-50 years

Ready-to-drink Chocolate Almond Milk VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Ready-to-drink Chocolate Almond Milk or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Ready-to-drink Chocolate Almond Milk vs Toasted Sunflower Seeds:

• 500 calories of Ready-to-drink Chocolate Almond Milk have more Vitamin A, 7.7 times more Vitamin B2, more Vitamin B12, 38.9 times more Vitamin C and more Vitamin D than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.3 times more Vitamin B3, 16.3 times more Vitamin B5, 10.8 times more Vitamin B6 and 19.2 times more Vitamin B9 than Ready-to-drink Chocolate Almond Milk.
• Both Ready-to-drink Chocolate Almond Milk and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Ready-to-drink Chocolate Almond Milk have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D

Comparing minerals per 500 calories for Ready-to-drink Chocolate Almond Milk vs Toasted Sunflower Seeds:

• 500 calories of Ready-to-drink Chocolate Almond Milk have 40.8 times more Calcium, 1.9 times more Potassium, 293 times more Sodium, 1.5 times more Zinc and 1094.8 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 2.1 times more Manganese and 4.9 times more Phosphorus than Ready-to-drink Chocolate Almond Milk.
• Both Ready-to-drink Chocolate Almond Milk and Toasted Sunflower Seeds contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Ready-to-drink Chocolate Almond Milk have 5.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.7 times more Fat, more Saturated Fat, 14.5 times more Omega 6, 2.3 times more Fiber and 2.2 times more Protein than Ready-to-drink Chocolate Almond Milk.
• Both Ready-to-drink Chocolate Almond Milk and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• Both Ready-to-drink Chocolate Almond Milk as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.