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

Weight per 500 calories

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D: 1064g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 13.2 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 Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	178% 30.2g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	105% 76g	NA	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	19.6% 7.45g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	40% 22.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Toasted 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% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.14mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.3% 0.39mg	50% 0.65mg	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	48% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	131% 1309mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	34.2% 0.79mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	45% 1532mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	NA	55μg per day for Men 19-50 years
Sodium	32.6% 489mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	22.2% 2.45mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	25.4% 940g	0.022% 0.81g	3700g per day for Men 19-50 years

Soymilk, Chocolate And Other Flavors, Light, With Added Calcium, Vitamins A And D VS Toasted 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 Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D vs Toasted 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, 9.3 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 4.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 2 times more Vitamin B9 than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 500 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 28.4 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium, 3.9 times more Potassium, 201.9 times more Sodium and 1164 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Manganese and 1.7 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 Toasted Sunflower Seeds contain similar levels of Iron and Phosphorus per 500 calories.
• 500 calories of Toasted 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 7.7 times more Omega 3, 5.3 times more Carbohydrate and 1.6 times more Protein than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.7 times more Fat, 14.1 times more Saturated Fat and 7.9 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 Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3