Comparing Nutrients in 300 calories Cake, pudding-type, carrot, dry mixVS Sunflower Seeds

Weight per 300 calories

Cake, pudding-type, carrot, dry mix

72.3g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Cake, pudding-type, carrot, dry mix, which is very high in comparison to other foods. Cake, pudding-type, carrot, dry mix having very high energy density.

Which food has more nutrients per 300 calories - Cake, pudding-type, carrot, dry mix or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cake, pudding-type, carrot, dry mix

21%

74%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Cake, pudding-type, carrot, dry mixvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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7.3%7.1g

Fat

27.3%26.4g

7.1 gvs26.4 g

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

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3.33%1.06g

Saturated Fat

7.15%2.3g

1.06 gvs2.3 g

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

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11.5%0.18g

Omega 3

1.93%0.031g

0.18 gvs0.031 g

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

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14.6%2.5g

Omega 6

69.7%12g

2.5 gvs12 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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44%57.3g

Carbohydrate

7.9%10.3g

57.3 gvs10.3 g

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

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Sugars

1.86%1.35g

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

NA gvs1.35 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

%1.3g

NA gvs1.3 g

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

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Fiber

11.6%4.4g

NA gvs4.4 g

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

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6.6%3.7g

Protein

19%10.7g

3.7 gvs10.7 g

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

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Vitamins

Cake, pudding-type, carrot, dry mixvs Sunflower Seeds

7.8%70μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

70 μgvs1.54 μg

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

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16%0.19mg

Vitamin B1

63.4%0.76mg

Thiamine

0.19 mgvs0.76 mg

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

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9.45%0.12mg

Vitamin B2

14%0.18mg

Riboflavin

0.12 mgvs0.18 mg

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

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9.96%1.6mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

1.6 mgvs4.3 mg

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

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4.25%0.21mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.21 mgvs0.58 mg

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

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4.4%0.057mg

Vitamin B6

53%0.69mg

Pyridoxine

0.057 mgvs0.69 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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12%48.4μg

Vitamin B9

29%117μg

Folates and Folic Acid

48.4 μgvs117 μg

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

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1.2%0.029μg

Vitamin B12

0%0μg

Cobalamin

0.029 μgvs0 μg

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

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0.96%0.87mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0.87 mgvs0.72 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

120%18mg

Tocopherols and Tocotrienols

NA mgvs18 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Cake, pudding-type, carrot, dry mixvs Sunflower Seeds

12.4%124mg

Calcium

4%40mg

124 mgvs40 mg

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

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4%0.036mg

Copper

103%0.92mg

0.036 mgvs0.92 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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16.3%1.3mg

Iron

33.7%2.7mg

1.3 mgvs2.7 mg

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

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1.38%5.8mg

Magnesium

39.8%167mg

5.8 mgvs167 mg

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

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16.6%0.38mg

Manganese

43.6%1mg

0.38 mgvs1 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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25.5%179mg

Phosphorus

48.4%339mg

179 mgvs339 mg

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

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3.6%122mg

Potassium

9.75%331mg

122 mgvs331 mg

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

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19.6%10.8μg

Selenium

49.5%27.2μg

10.8 μgvs27.2 μg

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

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27.3%410mg

Sodium

0.31%4.62mg

410 mgvs4.62 mg

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

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1.3%0.14mg

Zinc

23.3%2.57mg

0.14 mgvs2.57 mg

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

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0.07%2.6g

Water

0.066%2.43g

2.6 gvs2.43 g

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

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Lets compare vitamin content per 300 calories of Cake, pudding-type, carrot, dry mix vs Sunflower Seeds:

Cake, pudding-type, carrot, dry mix has 45.5 times more Vitamin A than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both Cake, pudding-type, carrot, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cake, pudding-type, carrot, dry mix vs Sunflower Seeds:

Cake, pudding-type, carrot, dry mix has 3.1 times more Calcium and 88.7 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 300 calories:

Cake, pudding-type, carrot, dry mix has 6 times more Omega 3 and 5.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 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.
Both Cake, pudding-type, carrot, dry mix and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Cake, pudding-type, carrot, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cake, pudding-type, carrot, dry mixVS Cake, pudding-type, chocolate, dry mixSunflower SeedsVS Cake, pudding-type, chocolate, dry mixCake, pudding-type, carrot, dry mixVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Cake, pudding-type, carrot, dry mixVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cake, pudding-type, carrot, dry mix or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: