Comparing Nutrients in 100 calories Sunflower SeedsVS Cake, pudding-type, carrot, dry mix

Weight per 100 calories

Sunflower Seeds

17g

Cake, pudding-type, carrot, dry mix

24g

Sunflower Seeds have 1.4 times more energy per 100g than Cake, pudding-type, carrot, dry mix. It has very high energy density when compared to other foods. Cake, pudding-type, carrot, dry mix having very high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Cake, pudding-type, carrot, dry mix?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cake, pudding-type, carrot, dry mix

21%

74%

100 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cake, pudding-type, carrot, dry mix

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Nuts and Seeds rich in Energy

9.1%8.8g

Fat

2.43%2.36g

8.8 gvs2.36 g

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

Find Nuts and Seeds rich in Fat

2.4%0.76g

Saturated Fat

1.1%0.35g

0.76 gvs0.35 g

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

Find Nuts and Seeds rich in Saturated Fat

0.64%0.01g

Omega 3

3.84%0.061g

0.01 gvs0.061 g

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

Find Nuts and Seeds rich in Omega 3

23.2%3.95g

Omega 6

4.87%0.83g

3.95 gvs0.83 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

2.63%3.42g

Carbohydrate

14.7%19g

3.42 gvs19 g

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

Find Nuts and Seeds rich in Carbohydrate

0.62%0.45g

Sugars

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

0.45 gvsNA g

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

Find Nuts and Seeds rich in Sugars

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 .

Find Nuts and Seeds rich in Fructose

Glucose

NA gvsNA g

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

Find Nuts and Seeds rich in Glucose

%0.43g

Sucrose

0.43 gvsNA g

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

Find Nuts and Seeds rich in Sucrose

3.88%1.47g

Fiber

1.47 gvsNA g

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

Find Nuts and Seeds rich in Fiber

6.35%3.56g

Protein

2.2%1.23g

3.56 gvs1.23 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Cake, pudding-type, carrot, dry mix

0.057%0.51μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

0.51 μgvs23.4 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

21%0.25mg

Vitamin B1

5.32%0.064mg

Thiamine

0.25 mgvs0.064 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

4.68%0.061mg

Vitamin B2

3.15%0.041mg

Riboflavin

0.061 mgvs0.041 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

8.92%1.43mg

Vitamin B3

3.32%0.53mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs0.53 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.87%0.19mg

Vitamin B5

1.4%0.071mg

Pantothenic acid

0.19 mgvs0.071 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17.7%0.23mg

Vitamin B6

1.46%0.019mg

Pyridoxine

0.23 mgvs0.019 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

9.7%39μg

Vitamin B9

4.04%16μg

Folates and Folic Acid

39 μgvs16 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0.4%0.01μg

Cobalamin

0 μgvs0.01 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.27%0.24mg

Vitamin C

0.32%0.29mg

Ascorbic acid

0.24 mgvs0.29 mg

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

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

40%6.02mg

Vitamin E

Tocopherols and Tocotrienols

6.02 mgvsNA mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seedsvs Cake, pudding-type, carrot, dry mix

1.34%13.4mg

Calcium

4.14%41.4mg

13.4 mgvs41.4 mg

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

Find Nuts and Seeds rich in Calcium

34.2%0.31mg

Copper

1.34%0.012mg

0.31 mgvs0.012 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

11.2%0.9mg

Iron

5.42%0.43mg

0.9 mgvs0.43 mg

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

Find Nuts and Seeds rich in Iron

13.3%55.7mg

Magnesium

0.46%1.93mg

55.7 mgvs1.93 mg

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

Find Nuts and Seeds rich in Magnesium

14.5%0.33mg

Manganese

5.53%0.13mg

0.33 mgvs0.13 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

16%113mg

Phosphorus

8.5%59.5mg

113 mgvs59.5 mg

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

Find Nuts and Seeds rich in Phosphorus

3.25%110mg

Potassium

1.2%40.7mg

110 mgvs40.7 mg

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

Find Nuts and Seeds rich in Potassium

16.5%9.08μg

Selenium

6.53%3.6μg

9.08 μgvs3.6 μg

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

Find Nuts and Seeds rich in Selenium

0.1%1.54mg

Sodium

9.1%137mg

1.54 mgvs137 mg

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

Find Nuts and Seeds rich in Sodium

7.8%0.86mg

Zinc

0.44%0.048mg

0.86 mgvs0.048 mg

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

Find Nuts and Seeds rich in Zinc

0.022%0.81g

Water

0.023%0.87g

0.81 gvs0.87 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Cake, pudding-type, carrot, dry mix:

Dried Sunflower Seed Kernels have 4 times more Vitamin B1, 1.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.7 times more Vitamin B5, 12.1 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cake, pudding-type, carrot, dry mix.
While Cake, pudding-type, carrot, dry mix contains 45.5 times more Vitamin A than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cake, pudding-type, carrot, dry mix:

Dried Sunflower Seed Kernels have 25.6 times more Copper, 2.1 times more Iron, 28.9 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 2.7 times more Potassium, 2.5 times more Selenium and 17.8 times more Zinc than Cake, pudding-type, carrot, dry mix.
While Cake, pudding-type, carrot, dry mix contains 3.1 times more Calcium and 88.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

Dried Sunflower Seed Kernels have 3.7 times more Fat, 2.2 times more Saturated Fat, 4.8 times more Omega 6 and 2.9 times more Protein than Cake, pudding-type, carrot, dry mix.
While Cake, pudding-type, carrot, dry mix contains 6 times more Omega 3 and 5.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cake, pudding-type, carrot, dry mix have similar amounts of Energy per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Cake, pudding-type, carrot, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCake, pudding-type, carrot, dry mixVS Roasted Sunflower SeedsSunflower SeedsVS Cake, pudding-type, chocolate, dry mixCake, pudding-type, carrot, dry mixVS Cake, pudding-type, chocolate, dry mix

Compare Foods

Comparing Nutrients in 100 calories Sunflower SeedsVS Cake, pudding-type, carrot, dry mix

Weight per 100 calories

Which food has more nutrients per 100 calories - Sunflower Seeds or Cake, pudding-type, carrot, dry mix?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: