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

Weight per 500 calories

• SILK Very Vanilla, soymilk: 943g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 11 times more energy per unit of mass than SILK Very Vanilla, soymilk, which is very high in comparison to other foods. SILK Very Vanilla, soymilk having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
SILK Very Vanilla, soymilk	18%	27%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	SILK Very Vanilla, soymilk	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	6.07% 1.94g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.7% 73.8g	13% 17g	130g per day for Men 19-50 years
Sugars	85.6% 62g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	9.93% 3.77g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	41.6% 23.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	SILK Very Vanilla, soymilk	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 2mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	88.6% 1.15mg	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	23.6% 94μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	483% 11.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	90% 81mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	77% 462IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Very Vanilla, soymilk	Sunflower Seeds	Recommended Dietary Allowance
Calcium	136% 1358mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	NA	171% 1.54mg	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	52% 4.15mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	72.6% 1.67mg	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	NA	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	36.5% 547mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	22.3% 825g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• SILK Very Vanilla, soymilk has 6.5 times more Vitamin B2, more Vitamin B12, 67.7 times more Vitamin C and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B9 than SILK Very Vanilla, soymilk.

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

• SILK Very Vanilla, soymilk has 20.3 times more Calcium, 2.1 times more Potassium, 71 times more Sodium, 1.4 times more Zinc and 203.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Magnesium and 2.1 times more Selenium than SILK Very Vanilla, soymilk.
• Both SILK Very Vanilla, soymilk and Dried Sunflower Seed Kernels have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• SILK Very Vanilla, soymilk has 4.3 times more Carbohydrate, 27.7 times more Sugars and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Fat, 2 times more Saturated Fat and 2 times more Fiber than SILK Very Vanilla, soymilk.
• Both SILK Very Vanilla, soymilk and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both SILK Very Vanilla, soymilk as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.