Comparing Nutrients in 500 calories Vanilla Flavor Sweetened Almond Milk VS Sunflower Seeds

Weight per 500 calories

• Vanilla Flavor Sweetened Almond Milk: 1316g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 15.4 times more energy per unit of mass than Ready-to-drink Vanilla Flavor Sweetened Almond Milk, which is very high in comparison to other foods. Vanilla Flavor Sweetened Almond Milk having low energy density.

Which food has more nutrients per 500 calories - Vanilla Flavor Sweetened Almond Milk or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	13% 17g	130g per day for Men 19-50 years
Sugars	113% 82.2g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	14% 5.26g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	9.87% 5.53g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	92% 829μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.37% 0.12mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.04% 0.039mg	88.6% 1.15mg	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	3.3% 13μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	685% 16.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	92% 553IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	246% 37mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Sunflower Seeds	Recommended Dietary Allowance
Calcium	247% 2474mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	171% 1.54mg	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	49.3% 3.95mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	72.6% 1.67mg	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	15% 105mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	55.3% 829mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	75.4% 8.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	32.6% 1208g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Vanilla Flavor Sweetened Almond Milk vs Sunflower Seeds:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 322.7 times more Vitamin A, 7.7 times more Vitamin B2, more Vitamin B12, more Vitamin D and 1.2 times more Vitamin E than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 7.2 times more Vitamin B3, 8.2 times more Vitamin B5, 29.2 times more Vitamin B6 and 14.8 times more Vitamin B9 than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Vanilla Flavor Sweetened Almond Milk vs Sunflower Seeds:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 37 times more Calcium, 107.6 times more Sodium, 1.9 times more Zinc and 298.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.9 times more Copper, 3 times more Magnesium, 3.8 times more Manganese, 5.4 times more Phosphorus and 34.5 times more Selenium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Dried Sunflower Seed Kernels have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 5.1 times more Carbohydrate and 36.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Fat, more Saturated Fat, 7.2 times more Omega 6, 1.4 times more Fiber and 3.2 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.