Comparing Nutrients in 500 calories Shelf Stable Unsweetened Almond Milk VS Sunflower Seeds

Weight per 500 calories

• Shelf Stable Unsweetened Almond Milk: 3333g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 38.9 times more energy per unit of mass than Shelf Stable Unsweetened Almond Milk, which is very high in comparison to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Which food has more nutrients per 500 calories - Shelf Stable Unsweetened Almond Milk or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	8.33% 2.67g	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	49.4% 8.4g	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	33.6% 43.7g	13% 17g	130g per day for Men 19-50 years
Sugars	37.2% 27g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 27g	% 2.14g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	24% 13.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	113% 34μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.33% 33.3μg	48.6% 194μg	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	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1367IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1407% 211mg	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

	Shelf Stable Unsweetened Almond Milk	Sunflower Seeds	Recommended Dietary Allowance
Calcium	613% 6133mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	117% 9.33mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	72.6% 1.67mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 300mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	65.7% 2233mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	87% 3218g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Shelf Stable Unsweetened Almond Milk vs Sunflower Seeds:

• Shelf Stable Unsweetened Almond Milk has more Vitamin D and 7 times more Vitamin E than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 3.1 times more Vitamin B3, 2.9 times more Vitamin B5, more Vitamin B6 and 5.8 times more Vitamin B9 than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 500 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Shelf Stable Unsweetened Almond Milk vs Sunflower Seeds:

• Shelf Stable Unsweetened Almond Milk has 91.8 times more Calcium, 2.1 times more Iron, 4 times more Potassium, 311.5 times more Sodium and 794.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Copper, 1.4 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 13.6 times more Selenium and 2.1 times more Zinc than Shelf Stable Unsweetened Almond Milk.

Comparison of macro-nutrients per 500 calories:

• Shelf Stable Unsweetened Almond Milk has 2.6 times more Carbohydrate and 12 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 1.4 times more Saturated Fat, 2.3 times more Omega 6 and 1.3 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.