Comparing Nutrients in 300 calories Sunflower SeedsVS Cake, snack cakes, creme-filled, chocolate with frosting

Weight per 300 calories

Sunflower Seeds

51.4g

Cake, snack cakes, creme-filled, chocolate with frosting

75.2g

Sunflower Seeds have 1.5 times more energy per 100g than Cake, snack cakes, creme-filled, chocolate with frosting. It has very high energy density when compared to other foods. Cake, snack cakes, creme-filled, chocolate with frosting having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cake, snack cakes, creme-filled, chocolate with frosting?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cake, snack cakes, creme-filled, chocolate with frosting

36%

60%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Cake, snack cakes, creme-filled, chocolate with frosting

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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27.3%26.4g

Fat

12.3%12g

26.4 gvs12 g

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

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7.15%2.3g

Saturated Fat

11.5%3.67g

2.3 gvs3.67 g

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

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1.93%0.031g

Omega 3

8.13%0.13g

0.031 gvs0.13 g

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

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69.7%12g

Omega 6

7.3%1.24g

12 gvs1.24 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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7.9%10.3g

Carbohydrate

35%45.3g

10.3 gvs45.3 g

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

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1.86%1.35g

Sugars

39%28.4g

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

1.35 gvs28.4 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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%1.3g

Sucrose

1.3 gvsNA g

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

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11.6%4.4g

Fiber

6.33%2.4g

4.4 gvs2.4 g

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

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19%10.7g

Protein

4.87%2.73g

10.7 gvs2.73 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, snack cakes, creme-filled, chocolate with frosting

0.17%1.54μg

Vitamin A

0.084%0.75μg

RAE, retinol activity equivalents

1.54 μgvs0.75 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

63.4%0.76mg

Vitamin B1

2.3%0.028mg

Thiamine

0.76 mgvs0.028 mg

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

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14%0.18mg

Vitamin B2

4.34%0.056mg

Riboflavin

0.18 mgvs0.056 mg

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

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26.8%4.3mg

Vitamin B3

4.35%0.7mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs0.7 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

11.6%0.58mg

Vitamin B5

1.25%0.062mg

Pantothenic acid

0.58 mgvs0.062 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

53%0.69mg

Vitamin B6

8.27%0.11mg

Pyridoxine

0.69 mgvs0.11 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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29%117μg

Vitamin B9

4.9%19.5μg

Folates and Folic Acid

117 μgvs19.5 μg

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

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0%0μg

Vitamin B12

1.88%0.045μg

Cobalamin

0 μgvs0.045 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

0.8%0.72mg

Vitamin C

1.6%1.43mg

Ascorbic acid

0.72 mgvs1.43 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 .

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

120%18mg

Vitamin E

5.46%0.82mg

Tocopherols and Tocotrienols

18 mgvs0.82 mg

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

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0%0μg

Vitamin K

6.64%7.97μg

Phytomenadione or phylloquinone

0 μgvs7.97 μg

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

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Minerals

Sunflower Seedsvs Cake, snack cakes, creme-filled, chocolate with frosting

4%40mg

Calcium

8.72%87.2mg

40 mgvs87.2 mg

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

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103%0.92mg

Copper

25.5%0.23mg

0.92 mgvs0.23 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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33.7%2.7mg

Iron

34%2.7mg

2.7 mgvs2.7 mg

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

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39.8%167mg

Magnesium

6.44%27mg

167 mgvs27 mg

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

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43.6%1mg

Manganese

16%0.36mg

1 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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48.4%339mg

Phosphorus

9.34%65.4mg

339 mgvs65.4 mg

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

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9.75%331mg

Potassium

3.9%132mg

331 mgvs132 mg

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

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49.5%27.2μg

Selenium

4.65%2.56μg

27.2 μgvs2.56 μg

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

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0.31%4.62mg

Sodium

16.6%250mg

4.62 mgvs250 mg

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

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23.3%2.57mg

Zinc

7.1%0.78mg

2.57 mgvs0.78 mg

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

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0.066%2.43g

Water

0.38%14g

2.43 gvs14 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 Sunflower Seeds vs Cake, snack cakes, creme-filled, chocolate with frosting:

Dried Sunflower Seed Kernels have 27.3 times more Vitamin B1, 3.2 times more Vitamin B2, 6.2 times more Vitamin B3, 9.3 times more Vitamin B5, 6.4 times more Vitamin B6, 6 times more Vitamin B9 and 22 times more Vitamin E than Cake, snack cakes, creme-filled, chocolate with frosting.
While Cake, snack cakes, creme-filled, chocolate with frosting contain more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cake, snack cakes, creme-filled, chocolate with frosting:

Dried Sunflower Seed Kernels have 4 times more Copper, 6.2 times more Magnesium, 2.7 times more Manganese, 5.2 times more Phosphorus, 2.5 times more Potassium, 10.7 times more Selenium and 3.3 times more Zinc than Cake, snack cakes, creme-filled, chocolate with frosting.
While Cake, snack cakes, creme-filled, chocolate with frosting contain 2.2 times more Calcium and 54 times more Sodium than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cake, snack cakes, creme-filled, chocolate with frosting have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 2.2 times more Fat, 9.6 times more Omega 6, 1.8 times more Fiber and 3.9 times more Protein than Cake, snack cakes, creme-filled, chocolate with frosting.
While Cake, snack cakes, creme-filled, chocolate with frosting contain 1.6 times more Saturated Fat, 4.2 times more Omega 3, 4.4 times more Carbohydrate and 21.1 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cake, snack cakes, creme-filled, chocolate with frosting have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsCake, snack cakes, creme-filled, chocolate with frostingVS Roasted Sunflower SeedsSunflower SeedsVS Cake, white, dry mix, special dietary (includes lemon-flavored)Cake, snack cakes, creme-filled, chocolate with frostingVS Cake, white, dry mix, special dietary (includes lemon-flavored)

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Cake, snack cakes, creme-filled, chocolate with frosting

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Cake, snack cakes, creme-filled, chocolate with frosting?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: