Comparing Nutrients in 500 calories Cake, white, dry mix, special dietary (includes lemon-flavored)VS Oil Roasted Sunflower Seeds

Weight per 500 calories

Cake, white, dry mix, special dietary (includes lemon-flavored)

126g

Oil Roasted Sunflower Seeds

84.5g

Oil Roasted Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Cake, white, dry mix, special dietary (includes lemon-flavored), which is very high in comparison to other foods. Cake, white, dry mix, special dietary (includes lemon-flavored) having high energy density.

Which food has more nutrients per 500 calories - Cake, white, dry mix, special dietary (includes lemon-flavored) or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cake, white, dry mix, special dietary (includes lemon-flavored)

19%

78%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Cake, white, dry mix, special dietary (includes lemon-flavored)vs Oil Roasted Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Baked Products rich in Energy

11%10.6g

Fat

44.7%43.3g

10.6 gvs43.3 g

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

Find Baked Products rich in Fat

4.92%1.58g

Saturated Fat

18.7%5.97g

1.58 gvs5.97 g

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

Find Baked Products rich in Saturated Fat

17%0.27g

Omega 3

4.28%0.068g

0.27 gvs0.068 g

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

Find Baked Products rich in Omega 3

22%3.72g

Omega 6

170%29g

3.72 gvs29 g

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

Find Baked Products 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 Baked Products rich in Cholesterol

77%100g

Carbohydrate

15%19.3g

100 gvs19.3 g

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

Find Baked Products rich in Carbohydrate

Sugars

3.62%2.63g

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

NA gvs2.63 g

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

Find Baked Products rich in Sugars

Fructose

0%0g

≤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 gvs0 g

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

Find Baked Products rich in Fructose

Glucose

%0.63g

NA gvs0.63 g

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

Find Baked Products rich in Glucose

Sucrose

%2g

NA gvs2 g

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

Find Baked Products rich in Sucrose

Fiber

23.6%8.95g

NA gvs8.95 g

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

Find Baked Products rich in Fiber

6.75%3.78g

Protein

30.3%17g

3.78 gvs17 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Cake, white, dry mix, special dietary (includes lemon-flavored)vs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

30.3%0.36mg

Vitamin B1

22.5%0.27mg

Thiamine

0.36 mgvs0.27 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

17.3%0.23mg

Vitamin B2

18%0.24mg

Riboflavin

0.23 mgvs0.24 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

19%3mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

3 mgvs3.5 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.94%0.25mg

Vitamin B5

117%5.86mg

Pantothenic acid

0.25 mgvs5.86 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

1.74%0.023mg

Vitamin B6

51.5%0.67mg

Pyridoxine

0.023 mgvs0.67 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Baked Products rich in Vitamin B7

21.7%87μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

87 μgvs198 μg

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

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

1.03%0.93mg

Ascorbic acid

0 mgvs0.93 mg

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

Find Baked Products rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

NA mgvs30.7 mg

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

Find Baked Products rich in Vitamin E

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

NA μgvs2.6 μg

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

Find Baked Products rich in Vitamin K

Minerals

Cake, white, dry mix, special dietary (includes lemon-flavored)vs Oil Roasted Sunflower Seeds

3.27%32.7mg

Calcium

7.35%73.5mg

32.7 mgvs73.5 mg

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

Find Baked Products rich in Calcium

7.98%0.072mg

Copper

169%1.52mg

0.072 mgvs1.52 mg

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

Find Baked Products 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 Baked Products rich in Fluoride

31.3%2.5mg

Iron

45%3.6mg

2.5 mgvs3.6 mg

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

Find Baked Products rich in Iron

3%12.6mg

Magnesium

25.5%107mg

12.6 mgvs107 mg

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

Find Baked Products rich in Magnesium

16.4%0.38mg

Manganese

76.4%1.76mg

0.38 mgvs1.76 mg

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

Find Baked Products 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 Baked Products rich in Molybdenum

53.3%373mg

Phosphorus

137%962mg

373 mgvs962 mg

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

Find Baked Products rich in Phosphorus

5.5%188mg

Potassium

12%408mg

188 mgvs408 mg

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

Find Baked Products rich in Potassium

5.72%3.15μg

Selenium

120%66μg

3.15 μgvs66 μg

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

Find Baked Products rich in Selenium

22%327mg

Sodium

0.17%2.53mg

327 mgvs2.53 mg

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

Find Baked Products rich in Sodium

3.43%0.38mg

Zinc

40%4.4mg

0.38 mgvs4.4 mg

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

Find Baked Products rich in Zinc

0.2%7.56g

Water

0.035%1.3g

7.56 gvs1.3 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 500 calories of Cake, white, dry mix, special dietary (includes lemon-flavored) vs Oil Roasted Sunflower Seeds:

Cake, white, dry mix, special dietary (includes lemon-flavored) have 1.3 times more Vitamin B1 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 23.7 times more Vitamin B5, 29.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Cake, white, dry mix, special dietary (includes lemon-flavored).
Both Cake, white, dry mix, special dietary (includes lemon-flavored) and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
Both Cake, white, dry mix, special dietary (includes lemon-flavored) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cake, white, dry mix, special dietary (includes lemon-flavored) vs Oil Roasted Sunflower Seeds:

Cake, white, dry mix, special dietary (includes lemon-flavored) have 129.2 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Calcium, 21.2 times more Copper, 1.4 times more Iron, 8.5 times more Magnesium, 4.6 times more Manganese, 2.6 times more Phosphorus, 2.2 times more Potassium, 21 times more Selenium and 11.6 times more Zinc than Cake, white, dry mix, special dietary (includes lemon-flavored).

Comparison of macro-nutrients per 500 calories:

Cake, white, dry mix, special dietary (includes lemon-flavored) have 4 times more Omega 3 and 5.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Fat, 3.8 times more Saturated Fat, 7.8 times more Omega 6 and 4.5 times more Protein than Cake, white, dry mix, special dietary (includes lemon-flavored).
Both Cake, white, dry mix, special dietary (includes lemon-flavored) and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Cake, white, dry mix, special dietary (includes lemon-flavored) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cake, white, dry mix, special dietary (includes lemon-flavored)VS Cake, pudding-type, white, enriched, dry mixOil Roasted Sunflower SeedsVS Cake, pudding-type, white, enriched, dry mixCake, white, dry mix, special dietary (includes lemon-flavored)VS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Cake, white, dry mix, special dietary (includes lemon-flavored)VS Oil Roasted Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cake, white, dry mix, special dietary (includes lemon-flavored) or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: