Comparing Nutrients in 100 calories Toasted Sunflower Seeds VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 100 calories

• Toasted Sunflower Seeds: 16g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g

Toasted Sunflower Seeds have 18.8 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has very high energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Toasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.46% 9.18g	5.03% 4.88g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.56% 3.33g	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.24g	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	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	4.9% 1.86g	4% 1.5g	38g per day for Men 19-50 years
Protein	4.96% 2.8g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.38% 0.053mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	48.3% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	4.97% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.7% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	15% 59.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	140% 3.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.25% 0.23mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24.7% 148IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.15% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	27.6% 0.25mg	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	13.8% 1.1mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	393% 177μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26.7% 187mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.3mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.88μg	55μg per day for Men 19-50 years
Sodium	0.032% 0.48mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	7.63% 282g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 100 calories of Toasted Sunflower Seeds have 1.4 times more Vitamin B3 and 4.6 times more Vitamin B5 than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 8.9 times more Vitamin B1, 13.6 times more Vitamin B2, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Toasted Sunflower Seed Kernels no Salt as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 100 calories of Toasted Sunflower Seeds have 1.9 times more Phosphorus than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 40.8 times more Calcium, 1.3 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 4.6 times more Potassium, 231.3 times more Sodium and 1747.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Copper and Zinc per 100 calories.
• 100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Toasted Sunflower Seeds have 1.9 times more Fat, 1.5 times more Saturated Fat and 1.2 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.6 times more Carbohydrate and 3.1 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 100 calories.