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

Weight per 500 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 19.5 times more energy per unit of mass than Soymilk, original and vanilla, light, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk, original and vanilla, light, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soymilk, original and vanilla, light, 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	13.2% 13g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	45% 58.5g	13% 17g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	13% 5g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	71% 39.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	113% 1017μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	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	20.5% 0.27mg	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	37.5% 150μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	694% 16.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	131% 783IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.2% 26.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Calcium	205% 2050mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	89.6% 7.17mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	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	207% 1450mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	69.7% 38.3μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	41.8% 1545g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 395.8 times more Vitamin A, 11 times more Vitamin B2, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.9 times more Vitamin B3, 4.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 30.1 times more Vitamin E than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C in 500 kcal.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 30.7 times more Calcium, 1.6 times more Iron, 2.6 times more Phosphorus, 3.5 times more Potassium, 103.8 times more Sodium and 381.5 times more Water than Dried Sunflower Seed Kernels.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 15.9 times more Omega 3, 3.4 times more Carbohydrate, 19.4 times more Sugars and 2.2 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.4 times more Fat, 45.8 times more Saturated Fat, 3.1 times more Omega 6 and 1.5 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Soymilk, original and vanilla, light, 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.