Comparing Nutrients in 100 calories Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 333g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 19.7 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.

Discover which food has more nutrients per 100 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Soymilk, original and vanilla, light, 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	2.65% 2.57g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.052% 0.017g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	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	9% 11.7g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	2.63% 1g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	14% 7.93g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	22.6% 203μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.5% 0.67mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.63% 0.74mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.1% 0.053mg	10.3% 0.13mg	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	7.5% 30μg	9.9% 39.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	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	26% 157IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.44% 5.33μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 410mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	18% 1.43mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	NA	15.3% 0.35mg	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	41.4% 290mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	14% 7.67μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	6.97% 0.77mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	8.35% 309g	0.007% 0.26g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, Light, 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, original and vanilla, light, with added calcium, vitamins A and D or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Oil Roasted Sunflower Seeds:

• 100 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, 2.3 times more Vitamin B1, 14.2 times more Vitamin B2, more Vitamin B12, more Vitamin D and 10.2 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 30.7 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 and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin E
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, original and vanilla, light, 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, original and vanilla, light, with added calcium, vitamins A and D vs Oil Roasted Sunflower Seeds:

• 100 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 27.9 times more Calcium, 2 times more Iron, 2.3 times more Magnesium, 1.5 times more Phosphorus, 4.8 times more Potassium, 315.7 times more Sodium and 1187.7 times more Water than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Selenium 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 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, original and vanilla, light, with added calcium, vitamins A and D have 11.9 times more Omega 3, 3 times more Carbohydrate, 16.6 times more Sugars and 2.3 times more Protein than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 3.4 times more Fat, 71.6 times more Saturated Fat, 4.6 times more Omega 6 and 1.8 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 Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3