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

Weight per 500 calories

• Soymilk, chocolate, with added calcium, vitamins A and D: 794g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 9.3 times more energy per unit of mass than Soymilk, chocolate, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - Soymilk, chocolate, with added calcium, vitamins A and D or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.63g	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	60.7% 79g	13% 17g	130g per day for Men 19-50 years
Sugars	86% 62.4g	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	8.35% 3.17g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	32% 18g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	61.7% 556μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.08mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	22% 87.3μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	231% 5.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	53% 317IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.82% 0.87mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Calcium	100% 1000mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	182% 1.63mg	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	47.6% 3.8mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	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	58% 405mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	18.4% 679g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Soymilk, chocolate, with added calcium, vitamins A and D have 216.3 times more Vitamin A, 6.8 times more Vitamin B2, more Vitamin B12, 11.3 times more Vitamin C, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.2 times more Vitamin B9 and 34.5 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.

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

• Soymilk, chocolate, with added calcium, vitamins A and D have 15 times more Calcium, 2.1 times more Potassium, 54.6 times more Sodium and 167.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Magnesium, 1.4 times more Phosphorus and 1.6 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Copper, Iron and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, chocolate, with added calcium, vitamins A and D have 11.6 times more Omega 3, 4.6 times more Carbohydrate and 27.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Fat, 2 times more Saturated Fat, 4.3 times more Omega 6 and 2.3 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.