Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g

Oil Roasted Sunflower Seeds have 17.9 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Soymilk (all flavors), unsweetened, 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	44.7% 43.3g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	170% 29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	8.57% 6.2g	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	0% 0g	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	% 0.63g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 8.44g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	20% 7.58g	38g per day for Men 19-50 years
Protein	30.3% 17g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	98% 882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	241% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	169% 50.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	49.4% 198μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	701% 17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.03% 0.93mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	124% 742IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	205% 30.7mg	15.8% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	188% 1879mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	138% 1.24mg	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	45% 3.6mg	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	137% 3.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1966% 885μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	137% 962mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	37.4% 561mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	38% 1411g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 500 calories of Oil Roasted Sunflower Seeds have 1.4 times more Vitamin B3, 4.7 times more Vitamin B5 and 13 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 8.6 times more Vitamin B1, 13.3 times more Vitamin B2, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Oil Roasted Sunflower Seed Kernels as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 500 calories of Oil Roasted Sunflower Seeds have 1.2 times more Copper, 2 times more Phosphorus and 2.2 times more Selenium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 25.6 times more Calcium, 1.9 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 4.5 times more Potassium, 221.3 times more Sodium and 1085 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Zinc per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 1.8 times more Fat and 1.9 times more Saturated Fat than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.4 times more Carbohydrate and 2.6 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy and Fiber per 500 calories.