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

Weight per 100 calories

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 357g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 20.9 times more energy per unit of mass than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	18% 13g	0.62% 0.45g	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	% 0.43g	g per day for Men 19-50 years
Fiber	1.88% 0.71g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	15.8% 8.82g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	24.2% 218μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.55% 0.079mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	17.7% 0.23mg	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	6.25% 25μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.2% 0.82μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24.4% 146IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.29mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.85% 8.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Calcium	41.4% 414mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	34.2% 0.31mg	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	15.6% 1.25mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	NA	14.5% 0.33mg	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	44.4% 311mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	11% 375mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	11.7% 6.43μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	8.94% 331g	0.022% 0.81g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 424.1 times more Vitamin A, 10.2 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 3.2 times more Vitamin B1, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 21.1 times more Vitamin E than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 100 kcal.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C in 100 kcal.

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 31 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 2.7 times more Phosphorus, 3.4 times more Potassium, 132.1 times more Sodium and 408.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Magnesium, 1.4 times more Selenium and 2.4 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 100 calories:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 4.3 times more Carbohydrate, 29.1 times more Sugars and 2.5 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 61.7 times more Fat, more Saturated Fat, 34.5 times more Omega 6 and 2.1 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.