Comparing Nutrients in 100 calories Cake, white, dry mix, special dietary (includes lemon-flavored)VS Oil Roasted Sunflower Seeds

Weight per 100 calories

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

25g

Oil Roasted Sunflower Seeds

17g

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 100 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%

100 kcal ▼

Macro Nutrients

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

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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2.2%2.1g

Fat

8.93%8.67g

2.1 gvs8.67 g

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

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0.98%0.32g

Saturated Fat

3.73%1.2g

0.32 gvs1.2 g

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

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3.43%0.055g

Omega 3

0.86%0.014g

0.055 gvs0.014 g

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

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4.4%0.74g

Omega 6

34%5.78g

0.74 gvs5.78 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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15.4%20g

Carbohydrate

2.97%3.87g

20 gvs3.87 g

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

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Sugars

0.72%0.53g

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

NA gvs0.53 g

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

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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 .

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Glucose

%0.13g

NA gvs0.13 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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Fiber

4.7%1.8g

NA gvs1.8 g

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

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1.35%0.76g

Protein

6.05%3.4g

0.76 gvs3.4 g

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

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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 .

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6.07%0.073mg

Vitamin B1

4.5%0.054mg

Thiamine

0.073 mgvs0.054 mg

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

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3.47%0.045mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.045 mgvs0.047 mg

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

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3.77%0.6mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs0.7 mg

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

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0.99%0.049mg

Vitamin B5

23.4%1.17mg

Pantothenic acid

0.049 mgvs1.17 mg

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

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0.35%0.005mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.005 mgvs0.13 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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4.35%17.4μg

Vitamin B9

9.9%39.5μg

Folates and Folic Acid

17.4 μgvs39.5 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

0.21%0.19mg

Ascorbic acid

0 mgvs0.19 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

41%6.14mg

Tocopherols and Tocotrienols

NA mgvs6.14 mg

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

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Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

NA μgvs0.52 μg

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

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Minerals

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

0.65%6.55mg

Calcium

1.47%14.7mg

6.55 mgvs14.7 mg

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

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1.6%0.014mg

Copper

34%0.3mg

0.014 mgvs0.3 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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6.27%0.5mg

Iron

9.04%0.72mg

0.5 mgvs0.72 mg

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

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0.6%2.5mg

Magnesium

5.1%21.5mg

2.5 mgvs21.5 mg

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

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3.3%0.076mg

Manganese

15.3%0.35mg

0.076 mgvs0.35 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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10.7%74.6mg

Phosphorus

27.5%192mg

74.6 mgvs192 mg

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

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1.1%37.5mg

Potassium

2.4%81.6mg

37.5 mgvs81.6 mg

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

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1.14%0.63μg

Selenium

24%13.2μg

0.63 μgvs13.2 μg

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

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4.37%65.5mg

Sodium

0.034%0.51mg

65.5 mgvs0.51 mg

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

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0.69%0.076mg

Zinc

8%0.88mg

0.076 mgvs0.88 mg

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

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0.041%1.5g

Water

0.007%0.26g

1.5 gvs0.26 g

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

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Lets compare vitamin content per 100 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 100 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 100 kcal.

Comparing minerals per 100 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 100 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 100 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 100 kcal.

Compare more foods per 100 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 100 calories Cake, white, dry mix, special dietary (includes lemon-flavored)VS Oil Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 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 100 kcal: