Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Vitasoy USA, Vitasoy Organic Creamy Original Soymilk

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Vitasoy USA, Vitasoy Organic Creamy Original Soymilk: 1136g

Roasted Sunflower Seeds have 13.2 times more energy per 100g than Vitasoy USA, Vitasoy Organic Creamy Original Soymilk. It has very high energy density when compared to other foods. Vitasoy USA, Vitasoy Organic Creamy Original Soymilk having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Vitasoy USA, Vitasoy Organic Creamy Original Soymilk?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	26%	33%	41%

Macro Nutrients

	Roasted Sunflower Seeds	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	166% 28g	NA	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	39.3% 51g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	31.3% 22.7g	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	12% 4.55g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	NA	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	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	51% 204μg	51% 205μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	185% 4.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	66.3% 398IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Vitasoy USA, Vitasoy Organic Creamy Original Soymilk	Recommended Dietary Allowance
Calcium	6% 60mg	144% 1443mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	43.3% 182mg	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	NA	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	43.8% 1489mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	38.2% 4.2mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	27.7% 1026g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Vitasoy USA, Vitasoy Organic Creamy Original Soymilk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Vitasoy USA, Vitasoy Organic Creamy Original Soymilk?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Vitasoy USA, Vitasoy Organic Creamy Original Soymilk:

• 500 kcal of Vitasoy USA, Vitasoy Organic Creamy Original Soymilk contain 7.5 times more Vitamin B1, 8.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Vitasoy USA, Vitasoy Organic Creamy Original Soymilk provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Vitasoy USA, Vitasoy Organic Creamy Original Soymilk:

• 500 kcal of Vitasoy USA, Vitasoy Organic Creamy Original Soymilk contain 24 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium, 2 times more Potassium, 291 times more Sodium and 995 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Vitasoy USA, Vitasoy Organic Creamy Original Soymilk contain similar levels of 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 2.4 times more Fat, 2 times more Saturated Fat and 2.1 times more Fiber than Vitasoy USA, Vitasoy Organic Creamy Original Soymilk.
• While 500 kcal of Vitasoy USA, Vitasoy Organic Creamy Original Soymilk contain 2.5 times more Carbohydrate, 9.7 times more Sugars and 2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Vitasoy USA, Vitasoy Organic Creamy Original Soymilk offer comparable quantities of Energy per 500 calories.