Comparing Nutrients in 100 calories Cake, pound, commercially prepared, fat-freeVS Roasted Sunflower Seeds

Weight per 100 calories

Cake, pound, commercially prepared, fat-free

35.3g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more energy per unit of mass than Cake, pound, commercially prepared, fat-free, which is very high in comparison to other foods. Cake, pound, commercially prepared, fat-free having high energy density.

Which food has more nutrients per 100 calories - Cake, pound, commercially prepared, fat-free or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cake, pound, commercially prepared, fat-free

88%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Cake, pound, commercially prepared, fat-freevs Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.44%0.42g

Fat

8.82%8.56g

0.42 gvs8.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.29%0.092g

Saturated Fat

2.8%0.9g

0.092 gvs0.9 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.57%0.009g

Omega 3

0.74%0.012g

0.009 gvs0.012 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.83%0.14g

Omega 6

33%5.63g

0.14 gvs5.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16.6%21.6g

Carbohydrate

3.2%4.14g

21.6 gvs4.14 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16.7%12g

Sugars

0.65%0.47g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

12 gvs0.47 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.02%0.39g

Fiber

5%1.9g

0.39 gvs1.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.4%1.9g

Protein

5.93%3.32g

1.9 gvs3.32 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cake, pound, commercially prepared, fat-freevs Roasted Sunflower Seeds

1.14%10.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

10.2 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.7%0.044mg

Vitamin B1

1.5%0.018mg

Thiamine

0.044 mgvs0.018 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.2%0.11mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.11 mgvs0.042 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.5%0.24mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

0.24 mgvs1.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.45%0.12mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.12 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.33%0.004mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.004 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.8%15μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

15 μgvs40.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.024%0.004mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.004 mgvs4.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.029%0.035μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

0.035 μgvs0.46 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cake, pound, commercially prepared, fat-freevs Roasted Sunflower Seeds

1.5%15mg

Calcium

1.2%12mg

15 mgvs12 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2.28%0.02mg

Copper

35%0.31mg

0.02 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.1%0.73mg

Iron

8.16%0.65mg

0.73 mgvs0.65 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.84%3.53mg

Magnesium

5.28%22mg

3.53 mgvs22 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.1%0.048mg

Manganese

15.8%0.36mg

0.048 mgvs0.36 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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7.37%51.6mg

Phosphorus

28.4%198mg

51.6 mgvs198 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.14%39mg

Potassium

4.3%146mg

39 mgvs146 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.4%1.87μg

Selenium

24.8%13.6μg

1.87 μgvs13.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.03%120mg

Sodium

0.034%0.52mg

120 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1%0.11mg

Zinc

8.26%0.91mg

0.11 mgvs0.91 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.3%11g

Water

0.006%0.21g

11 gvs0.21 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cake, pound, commercially prepared, fat-free vs Roasted Sunflower Seeds:

Cake, pound, commercially prepared, fat-free has more Vitamin A, 2.4 times more Vitamin B1 and 2.5 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B3, 9.9 times more Vitamin B5, 32.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 1269.1 times more Vitamin E than Cake, pound, commercially prepared, fat-free.
Both Cake, pound, commercially prepared, fat-free as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cake, pound, commercially prepared, fat-free vs Roasted Sunflower Seeds:

Cake, pound, commercially prepared, fat-free has 1.3 times more Calcium and 233.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 15.3 times more Copper, 6.3 times more Magnesium, 7.5 times more Manganese, 3.8 times more Phosphorus, 3.8 times more Potassium, 7.3 times more Selenium and 8.3 times more Zinc than Cake, pound, commercially prepared, fat-free.
Both Cake, pound, commercially prepared, fat-free and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cake, pound, commercially prepared, fat-free has 5.2 times more Carbohydrate and 25.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 20.2 times more Fat, 9.8 times more Saturated Fat, 40.1 times more Omega 6, 4.9 times more Fiber and 1.7 times more Protein than Cake, pound, commercially prepared, fat-free.
Both Cake, pound, commercially prepared, fat-free and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Cake, pound, commercially prepared, fat-free as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cake, pound, commercially prepared, fat-freeVS Cake, yellow, light, dry mixRoasted Sunflower SeedsVS Cake, yellow, light, dry mixCake, pound, commercially prepared, fat-freeVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Cake, pound, commercially prepared, fat-freeVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Cake, pound, commercially prepared, fat-free or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: