Comparing Nutrients in 500 calories Sunflower Seeds VS Enhanced Soymilk

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Enhanced Soymilk: 1111g

Sunflower Seeds have 13 times more energy per 100g than Enhanced Soymilk. It has very high energy density when compared to other foods. Enhanced Soymilk having low energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Enhanced Soymilk?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Sunflower Seeds	Enhanced Soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	7.15% 2.3g	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	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	38.8% 28g	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	11.7% 4.44g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Enhanced 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	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	229% 36.6mg	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	199% 2.6mg	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	89% 356μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	500% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	87% 522IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	187% 28mg	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	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	156% 1556mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	152% 1.37mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	NA	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	46% 1567mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	24.2% 2.67mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	27.3% 1011g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Enhanced Soymilk:

• Dried Sunflower Seed Kernels have 1.8 times more Vitamin B1 than Enhanced Soymilk.
• While Enhanced Soymilk contains 7.3 times more Vitamin B2, 5.1 times more Vitamin B3, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin B12, 66.7 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Enhanced Soymilk have similar amounts of Vitamin E per 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Enhanced Soymilk:

• Dried Sunflower Seed Kernels have 1.8 times more Selenium and 1.6 times more Zinc than Enhanced Soymilk.
• While Enhanced Soymilk contains 23.3 times more Calcium, 2.8 times more Potassium, 72.1 times more Sodium and 249.6 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Enhanced Soymilk have similar amounts of Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 2 times more Fat, 1.7 times more Saturated Fat and 1.7 times more Fiber than Enhanced Soymilk.
• While Enhanced Soymilk contains 2.2 times more Carbohydrate, 12.5 times more Sugars and 1.8 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Enhanced Soymilk have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Enhanced Soymilk have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.