Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g

Roasted Sunflower Seeds have 19.4 times more energy per 100g than Soymilk, original and vanilla, light, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk, original and vanilla, light, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Roasted Sunflower Seeds	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	45% 58.5g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	60% 43.5g	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	25% 9.54g	13% 5g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	113% 1017μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	258% 3.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	20.5% 0.27mg	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	51% 204μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	694% 16.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	131% 783IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	22.2% 26.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	6% 60mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	159% 1.43mg	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	41% 3.26mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	207% 1450mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	69.7% 38.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	41.8% 1545g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 500 calories of Roasted Sunflower Seeds have 1.6 times more Vitamin B3, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 22.4 times more Vitamin E than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain more Vitamin A, 6.8 times more Vitamin B1, 15.9 times more Vitamin B2, more Vitamin B12, more Vitamin D and 11.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin D and Vitamin K
• 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 500 calories of Roasted Sunflower Seeds have 1.8 times more Selenium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 34.1 times more Calcium, 2.2 times more Iron, 2.3 times more Magnesium, 1.5 times more Phosphorus, 2.7 times more Potassium, 310.4 times more Sodium and 1498.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Copper and Zinc per 500 calories.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 3.3 times more Fat, 53.8 times more Saturated Fat, 4.5 times more Omega 6 and 1.9 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 13.8 times more Omega 3, 2.8 times more Carbohydrate, 18.5 times more Sugars and 2.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3