Comparing Nutrients in 5 ounces Cake, pudding-type, chocolate, dry mixVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cake, pudding-type, chocolate, dry mix

18%

78%

Sunflower Seeds

13%

74%

13%

5 oz ▼

Macro Nutrients

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

19%554kcal

Energy

28.5%828kcal

554 kcalvs828 kcal

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

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12%11.5g

Fat

75%73g

11.5 gvs73 g

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

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15.5%4.96g

Saturated Fat

19.7%6.3g

4.96 gvs6.3 g

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

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18%0.29g

Omega 3

5.3%0.085g

0.29 gvs0.085 g

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

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23%3.93g

Omega 6

192%32.7g

3.93 gvs32.7 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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87.4%114g

Carbohydrate

22%28.3g

114 gvs28.3 g

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

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77.3%56g

Sugars

5.12%3.7g

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

56 gvs3.7 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

%3.54g

NA gvs3.54 g

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

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8.58%3.26g

Fiber

32%12g

3.26 gvs12 g

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

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11.6%6.52g

Protein

52.6%29.5g

6.52 gvs29.5 g

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

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Vitamins

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

0.16%1.4μg

Vitamin A

0.47%4.25μg

RAE, retinol activity equivalents

1.4 μgvs4.25 μg

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

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25%0.3mg

Vitamin B1

175%2.1mg

Thiamine

0.3 mgvs2.1 mg

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

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18.5%0.24mg

Vitamin B2

38.7%0.5mg

Riboflavin

0.24 mgvs0.5 mg

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

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21.4%3.43mg

Vitamin B3

74%12mg

Niacin, nicotinic acid, niacinamide

3.43 mgvs12 mg

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

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6%0.3mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.3 mgvs1.6 mg

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

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3.4%0.044mg

Vitamin B6

147%1.9mg

Pyridoxine

0.044 mgvs1.9 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%76.5μg

Vitamin B9

80.4%322μg

Folates and Folic Acid

76.5 μgvs322 μg

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

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29.5%0.71μg

Vitamin B12

0%0μg

Cobalamin

0.71 μgvs0 μg

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

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0.16%0.14mg

Vitamin C

2.2%2mg

Ascorbic acid

0.14 mgvs2 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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6.14%0.92mg

Vitamin E

332%50mg

Tocopherols and Tocotrienols

0.92 mgvs50 mg

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

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2.6%3.1μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.1 μgvs0 μg

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

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Minerals

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

19%189mg

Calcium

11%111mg

189 mgvs111 mg

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

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43%0.39mg

Copper

283%2.55mg

0.39 mgvs2.55 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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51.7%4.14mg

Iron

93%7.44mg

4.14 mgvs7.44 mg

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

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14%58mg

Magnesium

110%461mg

58 mgvs461 mg

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

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13%0.3mg

Manganese

120%2.76mg

0.3 mgvs2.76 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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58%405mg

Phosphorus

134%936mg

405 mgvs936 mg

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

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14%478mg

Potassium

27%914mg

478 mgvs914 mg

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

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8.5%4.68μg

Selenium

137%75μg

4.68 μgvs75 μg

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

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82%1228mg

Sodium

0.85%12.8mg

1228 mgvs12.8 mg

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

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10%1.1mg

Zinc

64.4%7.1mg

1.1 mgvs7.1 mg

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

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0.15%5.53g

Water

0.18%6.7g

5.53 gvs6.7 g

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

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Lets compare vitamin content per 5 ounces of Cake, pudding-type, chocolate, dry mix vs Sunflower Seeds:

Cake, pudding-type, chocolate, dry mix has more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7 times more Vitamin B1, 2.1 times more Vitamin B2, 3.4 times more Vitamin B3, 5.4 times more Vitamin B5, 43.4 times more Vitamin B6, 4.2 times more Vitamin B9, 14 times more Vitamin C and 54.1 times more Vitamin E than Cake, pudding-type, chocolate, dry mix.
Both Cake, pudding-type, chocolate, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cake, pudding-type, chocolate, dry mix vs Sunflower Seeds:

Cake, pudding-type, chocolate, dry mix has 1.7 times more Calcium and 96.2 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.6 times more Copper, 1.8 times more Iron, 7.9 times more Magnesium, 9.2 times more Manganese, 2.3 times more Phosphorus, 1.9 times more Potassium, 16.1 times more Selenium and 6.4 times more Zinc than Cake, pudding-type, chocolate, dry mix.

Comparison of macro-nutrients per 5 ounces:

Cake, pudding-type, chocolate, dry mix has 3.4 times more Omega 3, 4 times more Carbohydrate and 15.1 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 6.3 times more Fat, 1.3 times more Saturated Fat, 8.3 times more Omega 6, 3.7 times more Fiber and 4.5 times more Protein than Cake, pudding-type, chocolate, dry mix.
Both Cake, pudding-type, chocolate, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Cake, pudding-type, chocolate, dry mixVS Cake, white, prepared from recipe with coconut frostingSunflower SeedsVS Cake, white, prepared from recipe with coconut frostingCake, pudding-type, chocolate, dry mixVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces Cake, pudding-type, chocolate, dry mixVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: