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

Weight per 100 calories

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

Oil Roasted Sunflower Seed Kernels have 17.9 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.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Oil Roasted 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	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	34% 5.78g	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	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	0.72% 0.53g	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	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	% 0g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.4g	g per day for Men 19-50 years
Fiber	4% 1.5g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.97% 0.25mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	10.3% 0.13mg	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	9.9% 39.5μg	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	0.21% 0.19mg	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	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37.6% 376mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	34% 0.3mg	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	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	15.3% 0.35mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.88μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	7.63% 282g	0.007% 0.26g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 8.6 times more Vitamin B1, 13.3 times more Vitamin B2, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B3, 4.7 times more Vitamin B5 and 13 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 and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin C in 100 calories.

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

• 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 25.6 times more Calcium, 1.9 times more Iron, 2.3 times more Magnesium, 1.8 times more Manganese, 4.5 times more Potassium, 221.3 times more Sodium and 1085 times more Water than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 2 times more Phosphorus and 2.2 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 Oil Roasted Sunflower Seeds contain similar levels of Copper and Zinc per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.4 times more Carbohydrate and 2.6 times more Protein than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Fat and 1.9 times more Saturated 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 Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 100 calories.