Comparing Nutrients in 500 calories Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D: 1064g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 12.6 times more energy per unit of mass than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.4% 87.7g	15% 19.3g	130g per day for Men 19-50 years
Sugars	105% 76g	3.62% 2.63g	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	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	NA	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	19.6% 7.45g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	40% 22.3g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	72% 649μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.14mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.3% 0.39mg	51.5% 0.67mg	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	24% 96μg	49.4% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	443% 10.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.03% 0.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	83.3% 500IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.2% 1.4mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	131% 1309mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	169% 1.52mg	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	78.5% 6.28mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	34.2% 0.79mg	76.4% 1.76mg	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	132% 926mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	45% 1532mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	32.6% 489mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	22.2% 2.45mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	25.4% 940g	0.035% 1.3g	3700g per day for Men 19-50 years

Soymilk, Chocolate And Other Flavors, Light, With Added Calcium, Vitamins A And D VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D vs Oil Roasted Sunflower Seeds:

• 500 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have more Vitamin A, 1.5 times more Vitamin B1, 9 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12, more Vitamin D and 14.6 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 4.4 times more Vitamin B5, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 22.2 times more Vitamin E than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• 500 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin E
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D vs Oil Roasted Sunflower Seeds:

• 500 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 17.8 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 3.8 times more Potassium, 193.1 times more Sodium and 722.9 times more Water than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 2.2 times more Manganese, 3.7 times more Selenium and 1.8 times more Zinc than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Oil Roasted Sunflower Seeds contain similar levels of Phosphorus 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 Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 7.2 times more Omega 3, 4.5 times more Carbohydrate, 28.9 times more Sugars and 1.3 times more Protein than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 6.4 times more Fat, 17.5 times more Saturated Fat and 7.6 times more Omega 6 than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3