Comparing Nutrients in 500 calories Sunflower Seeds VS SILK Vanilla, soymilk

Weight per 500 calories

• Sunflower Seeds: 85.6g
• SILK Vanilla, soymilk: 1220g

Sunflower Seeds have 14.2 times more energy per 100g than SILK Vanilla, soymilk. It has very high energy density when compared to other foods. SILK Vanilla, soymilk having low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seeds or SILK Vanilla, soymilk?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
SILK Vanilla, soymilk	25%	33%	42%

Macro Nutrients

	Sunflower Seeds	SILK Vanilla, soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	7.85% 2.5g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	38.6% 50.2g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	48.4% 35g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	13% 4.88g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	SILK Vanilla, soymilk	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	NA	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	48.6% 194μg	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	625% 15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	100% 598IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	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

	Sunflower Seeds	SILK Vanilla, soymilk	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	NA	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	56% 4.5mg	67% 5.37mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	46.5% 195mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	NA	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	80.7% 565mg	NA	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	31.7% 476mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	30% 1114g	3700g per day for Men 19-50 years

Sunflower Seeds VS SILK Vanilla, Soymilk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seeds or SILK Vanilla, soymilk?

Lets compare vitamin content per 500 calories of Sunflower Seeds vs SILK Vanilla, soymilk:

• 500 calories of Sunflower Seeds have 1.6 times more Vitamin B9 than SILK Vanilla, soymilk.
• While 500 kcal of SILK Vanilla, soymilk contain 8.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• 500 calories of Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin D
• Both Dried Sunflower Seed Kernels as well as SILK Vanilla, soymilk have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Sunflower Seeds vs SILK Vanilla, soymilk:

• 500 calories of Sunflower Seeds have 1.4 times more Magnesium, 1.6 times more Selenium and 1.4 times more Zinc than SILK Vanilla, soymilk.
• While 500 kcal of SILK Vanilla, soymilk contain 22.5 times more Calcium, 2.7 times more Potassium, 61.7 times more Sodium and 275 times more Water than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and SILK Vanilla, soymilk contain similar levels of Iron per 500 calories.
• 500 calories of Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seeds have 2.5 times more Fat, 1.5 times more Saturated Fat and 1.5 times more Fiber than SILK Vanilla, soymilk.
• While 500 kcal of SILK Vanilla, soymilk contain 2.9 times more Carbohydrate, 15.7 times more Sugars and 1.7 times more Protein than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and SILK Vanilla, soymilk offer comparable quantities of Energy per 500 calories.