Comparing Nutrients in 500 calories Cake, pound, commercially prepared, fat-freeVS Sunflower Seeds

Weight per 500 calories

Cake, pound, commercially prepared, fat-free

177g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels 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 500 calories - Cake, pound, commercially prepared, fat-free or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cake, pound, commercially prepared, fat-free

88%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.2%2.12g

Fat

45.4%44g

2.12 gvs44 g

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

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1.43%0.46g

Saturated Fat

12%3.8g

0.46 gvs3.8 g

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

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2.87%0.046g

Omega 3

3.2%0.051g

0.046 gvs0.051 g

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

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4.14%0.7g

Omega 6

116%19.7g

0.7 gvs19.7 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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83%108g

Carbohydrate

13%17g

108 gvs17 g

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

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83.7%60.7g

Sugars

3.1%2.24g

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

60.7 gvs2.24 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

%2.14g

NA gvs2.14 g

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

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5.1%1.94g

Fiber

19.4%7.36g

1.94 gvs7.36 g

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

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17%9.54g

Protein

31.8%17.8g

9.54 gvs17.8 g

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

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Vitamins

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

5.7%51.2μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

51.2 μgvs2.57 μg

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

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18.4%0.22mg

Vitamin B1

106%1.27mg

Thiamine

0.22 mgvs1.27 mg

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

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41%0.53mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.53 mgvs0.3 mg

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

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7.58%1.2mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs7.14 mg

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

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12.2%0.61mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.61 mgvs0.97 mg

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

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1.63%0.021mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.021 mgvs1.15 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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19%76μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

76 μgvs194 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

1.33%1.2mg

Ascorbic acid

0 mgvs1.2 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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0.12%0.018mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.018 mgvs30 mg

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

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0.15%0.18μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.18 μgvs0 μg

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

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Minerals

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

7.6%76mg

Calcium

6.68%66.8mg

76 mgvs66.8 mg

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

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11.4%0.1mg

Copper

171%1.54mg

0.1 mgvs1.54 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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45.5%3.64mg

Iron

56%4.5mg

3.64 mgvs4.5 mg

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

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4.2%17.7mg

Magnesium

66.3%278mg

17.7 mgvs278 mg

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

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10.5%0.24mg

Manganese

72.6%1.67mg

0.24 mgvs1.67 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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37%258mg

Phosphorus

80.7%565mg

258 mgvs565 mg

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

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5.7%194mg

Potassium

16.2%552mg

194 mgvs552 mg

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

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17%9.36μg

Selenium

82.5%45.4μg

9.36 μgvs45.4 μg

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

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40%602mg

Sodium

0.51%7.7mg

602 mgvs7.7 mg

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

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4.98%0.55mg

Zinc

39%4.3mg

0.55 mgvs4.3 mg

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

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1.5%54.8g

Water

0.11%4.05g

54.8 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Cake, pound, commercially prepared, fat-free vs Sunflower Seeds:

Cake, pound, commercially prepared, fat-free has 19.9 times more Vitamin A and 1.8 times more Vitamin B2 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.7 times more Vitamin B1, 5.9 times more Vitamin B3, 1.6 times more Vitamin B5, 54.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 1704.3 times more Vitamin E than Cake, pound, commercially prepared, fat-free.
Both Cake, pound, commercially prepared, fat-free as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cake, pound, commercially prepared, fat-free vs Sunflower Seeds:

Cake, pound, commercially prepared, fat-free has 78.2 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 15 times more Copper, 15.7 times more Magnesium, 6.9 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Potassium, 4.8 times more Selenium and 7.8 times more Zinc than Cake, pound, commercially prepared, fat-free.
Both Cake, pound, commercially prepared, fat-free and Dried Sunflower Seed Kernels have similar amounts of Calcium and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cake, pound, commercially prepared, fat-free has 6.3 times more Carbohydrate and 27 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 20.8 times more Fat, 8.3 times more Saturated Fat, 28.1 times more Omega 6, 3.8 times more Fiber and 1.9 times more Protein than Cake, pound, commercially prepared, fat-free.
Both Cake, pound, commercially prepared, fat-free and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cake, pound, commercially prepared, fat-free as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cake, pound, commercially prepared, fat-freeVS Cake, yellow, light, dry mixSunflower SeedsVS Cake, yellow, light, dry mixCake, pound, commercially prepared, fat-freeVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cake, pound, commercially prepared, fat-freeVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cake, pound, commercially prepared, fat-free or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: