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

Weight per 100 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 17.7 times more energy per unit of mass than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D, which is very high in comparison to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Soymilk (all flavors), unsweetened, 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	5.03% 4.88g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	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	4.06% 5.27g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.43g	g per day for Men 19-50 years
Fiber	4% 1.5g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.97% 0.25mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.7% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.7μg	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	140% 3.36μg	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	24.7% 148IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.15% 0.47mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Sunflower Seeds	Recommended Dietary Allowance
Calcium	37.6% 376mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	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	17.4% 1.4mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	14.5% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	393% 177μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.88μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	7.63% 282g	0.022% 0.81g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 343.3 times more Vitamin A, 1.8 times more Vitamin B1, 10.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Vitamin B3, 1.6 times more Vitamin B6 and 12.7 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, 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), unsweetened, with added calcium, vitamins A and D vs Sunflower Seeds:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 28.1 times more Calcium, 1.6 times more Iron, 1.9 times more Manganese, 3.3 times more Potassium, 72.8 times more Sodium and 348.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Selenium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.5 times more Carbohydrate, 2.8 times more Sugars and 2.4 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Fat than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 100 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.