Comparing Nutrients in 500 calories Cake, pudding-type, white, unenriched, dry mixVS Sunflower Seeds

Weight per 500 calories

Cake, pudding-type, white, unenriched, dry mix

118g

Sunflower Seeds

85.6g

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

Which food has more nutrients per 500 calories - Cake, pudding-type, white, unenriched, dry mix or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cake, pudding-type, white, unenriched, dry mix

20%

76%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Cake, pudding-type, white, unenriched, dry mixvs 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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11.6%11.2g

Fat

45.4%44g

11.2 gvs44 g

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

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8.64%2.77g

Saturated Fat

12%3.8g

2.77 gvs3.8 g

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

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11.5%0.18g

Omega 3

3.2%0.051g

0.18 gvs0.051 g

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

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16.6%2.82g

Omega 6

116%19.7g

2.82 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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73.6%96g

Carbohydrate

13%17g

96 gvs17 g

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

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Sugars

3.1%2.24g

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

NA 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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2.18%0.83g

Fiber

19.4%7.36g

0.83 gvs7.36 g

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

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8.23%4.6g

Protein

31.8%17.8g

4.6 gvs17.8 g

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

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Vitamins

Cake, pudding-type, white, unenriched, dry mixvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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7.9%0.095mg

Vitamin B1

106%1.27mg

Thiamine

0.095 mgvs1.27 mg

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

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5.46%0.071mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.071 mgvs0.3 mg

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

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7.17%1.15mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

1.15 mgvs7.14 mg

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

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5.5%0.28mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.28 mgvs0.97 mg

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

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1.64%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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2.66%10.6μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

10.6 μgvs194 μg

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

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1.97%0.047μg

Vitamin B12

0%0μg

Cobalamin

0.047 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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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

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 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, white, unenriched, dry mixvs Sunflower Seeds

9.1%91mg

Calcium

6.68%66.8mg

91 mgvs66.8 mg

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

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7.35%0.066mg

Copper

171%1.54mg

0.066 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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7.7%0.61mg

Iron

56%4.5mg

0.61 mgvs4.5 mg

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

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2.53%10.6mg

Magnesium

66.3%278mg

10.6 mgvs278 mg

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

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14.3%0.33mg

Manganese

72.6%1.67mg

0.33 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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46.8%327mg

Phosphorus

80.7%565mg

327 mgvs565 mg

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

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2.5%85mg

Potassium

16.2%552mg

85 mgvs552 mg

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

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Selenium

82.5%45.4μg

NA μgvs45.4 μg

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

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52.4%786mg

Sodium

0.51%7.7mg

786 mgvs7.7 mg

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

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2.7%0.3mg

Zinc

39%4.3mg

0.3 mgvs4.3 mg

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

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0.11%4.14g

Water

0.11%4.05g

4.14 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, pudding-type, white, unenriched, dry mix vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 13.4 times more Vitamin B1, 4.3 times more Vitamin B2, 6.2 times more Vitamin B3, 3.5 times more Vitamin B5, 54.1 times more Vitamin B6 and 18.3 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
Both Cake, pudding-type, white, unenriched, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cake, pudding-type, white, unenriched, dry mix vs Sunflower Seeds:

Cake, pudding-type, white, unenriched, dry mix has 1.4 times more Calcium and 102 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 23.3 times more Copper, 7.3 times more Iron, 26.2 times more Magnesium, 5.1 times more Manganese, 1.7 times more Phosphorus, 6.5 times more Potassium and 14.5 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.

Comparison of macro-nutrients per 500 calories:

Cake, pudding-type, white, unenriched, dry mix has 3.6 times more Omega 3 and 5.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.9 times more Fat, 1.4 times more Saturated Fat, 7 times more Omega 6, 8.9 times more Fiber and 3.9 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
Both Cake, pudding-type, white, unenriched, dry mix and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cake, pudding-type, white, unenriched, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cake, pudding-type, white, unenriched, dry mixVS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenrichedSunflower SeedsVS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenrichedCake, pudding-type, white, unenriched, dry mixVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cake, pudding-type, white, unenriched, dry mixVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cake, pudding-type, white, unenriched, dry mix or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: