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

Weight per 500 calories

• Soymilk, chocolate, with added calcium, vitamins A and D: 794g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 9.2 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.63g	166% 28g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	86% 62.4g	3.23% 2.35g	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	8.35% 3.17g	25% 9.54g	38g per day for Men 19-50 years
Protein	32% 18g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	61.7% 556μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.08mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	100% 1000mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	182% 1.63mg	175% 1.57mg	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	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.8mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	18.4% 679g	0.028% 1.03g	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 Roasted Sunflower Seeds:

• Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, 1.9 times more Vitamin B1, 9.8 times more Vitamin B2, more Vitamin B12, 11.2 times more Vitamin C, more Vitamin D and 10.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 8.6 times more Vitamin B5, 2.3 times more Vitamin B9 and 25.7 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 500 kcal.

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

• Soymilk, chocolate, with added calcium, vitamins A and D have 16.6 times more Calcium, 1.6 times more Potassium, 163.2 times more Sodium and 659.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.5 times more Phosphorus, 1.8 times more Selenium and 1.7 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper, Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, chocolate, with added calcium, vitamins A and D have 10 times more Omega 3, 3.8 times more Carbohydrate and 26.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Fat, 2.4 times more Saturated Fat, 6.1 times more Omega 6 and 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 Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.