Comparing Nutrients in 100 grams Oil Roasted Sunflower SeedsVS Cake, pudding-type, white, enriched, dry mix

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds

13%

73%

14%

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

20%

76%

100 g ▼

Macro Nutrients

Oil Roasted Sunflower Seedsvs Cake, pudding-type, white, enriched, dry mix

20.4%592kcal

Energy

14.6%423kcal

592 kcalvs423 kcal

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

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53%51.3g

Fat

9.8%9.5g

51.3 gvs9.5 g

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

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22%7.07g

Saturated Fat

7.47%2.4g

7.07 gvs2.4 g

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

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5.06%0.081g

Omega 3

4%0.064g

0.081 gvs0.064 g

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

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201%34.2g

Omega 6

6.94%1.18g

34.2 gvs1.18 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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17.6%23g

Carbohydrate

62.2%81g

23 gvs81 g

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

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4.3%3.1g

Sugars

67.5%49g

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

3.1 gvs49 g

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

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0%0g

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]

0 gvsNA g

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

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%0.74g

Glucose

0.74 gvsNA g

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

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%2.37g

Sucrose

2.37 gvsNA g

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

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28%10.6g

Fiber

1.84%0.7g

10.6 gvs0.7 g

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

Find Nuts and Seeds rich in Fiber

36%20g

Protein

6.96%3.9g

20 gvs3.9 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Oil Roasted Sunflower Seedsvs Cake, pudding-type, white, enriched, dry mix

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 Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

26.7%0.32mg

Vitamin B1

23.3%0.28mg

Thiamine

0.32 mgvs0.28 mg

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

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21.5%0.28mg

Vitamin B2

14%0.18mg

Riboflavin

0.28 mgvs0.18 mg

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

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26%4.13mg

Vitamin B3

15%2.43mg

Niacin, nicotinic acid, niacinamide

4.13 mgvs2.43 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

139%6.94mg

Vitamin B5

4.66%0.23mg

Pantothenic acid

6.94 mgvs0.23 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

61%0.79mg

Vitamin B6

1.4%0.018mg

Pyridoxine

0.79 mgvs0.018 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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58.5%234μg

Vitamin B9

22.8%91μg

Folates and Folic Acid

234 μgvs91 μg

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

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0%0μg

Vitamin B12

1.67%0.04μg

Cobalamin

0 μgvs0.04 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

1.22%1.1mg

Vitamin C

0%0mg

Ascorbic acid

1.1 mgvs0 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

242%36.3mg

Vitamin E

0.53%0.08mg

Tocopherols and Tocotrienols

36.3 mgvs0.08 mg

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

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2.6%3.1μg

Vitamin K

3.4%4.1μg

Phytomenadione or phylloquinone

3.1 μgvs4.1 μg

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

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Minerals

Oil Roasted Sunflower Seedsvs Cake, pudding-type, white, enriched, dry mix

8.7%87mg

Calcium

7.7%77mg

87 mgvs77 mg

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

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200%1.8mg

Copper

6.22%0.056mg

1.8 mgvs0.056 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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53.5%4.3mg

Iron

17%1.36mg

4.3 mgvs1.36 mg

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

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30.2%127mg

Magnesium

2.14%9mg

127 mgvs9 mg

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

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90%2.08mg

Manganese

12%0.28mg

2.08 mgvs0.28 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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163%1139mg

Phosphorus

39.6%277mg

1139 mgvs277 mg

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

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14.2%483mg

Potassium

2.1%72mg

483 mgvs72 mg

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

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142%78.2μg

Selenium

4.9%2.7μg

78.2 μgvs2.7 μg

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

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0.2%3mg

Sodium

44.3%665mg

3 mgvs665 mg

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

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47.4%5.2mg

Zinc

2.27%0.25mg

5.2 mgvs0.25 mg

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

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0.042%1.54g

Water

0.095%3.5g

1.54 gvs3.5 g

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

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Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Cake, pudding-type, white, enriched, dry mix:

Oil Roasted Sunflower Seed Kernels have 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 29.8 times more Vitamin B5, 44 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 454.1 times more Vitamin E than Cake, pudding-type, white, enriched, dry mix.
While Cake, pudding-type, white, enriched, dry mix contains more Vitamin B12 and 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Cake, pudding-type, white, enriched, dry mix have similar amounts of Vitamin B1 per 100 g.
Both Oil Roasted Sunflower Seed Kernels as well as Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Cake, pudding-type, white, enriched, dry mix:

Oil Roasted Sunflower Seed Kernels have 32.2 times more Copper, 3.1 times more Iron, 14.1 times more Magnesium, 7.5 times more Manganese, 4.1 times more Phosphorus, 6.7 times more Potassium, 29 times more Selenium and 20.8 times more Zinc than Cake, pudding-type, white, enriched, dry mix.
While Cake, pudding-type, white, enriched, dry mix contains 221.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Cake, pudding-type, white, enriched, dry mix have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

Oil Roasted Sunflower Seed Kernels have 1.4 times more Energy, 5.4 times more Fat, 3 times more Saturated Fat, 1.3 times more Omega 3, 29 times more Omega 6, 15.1 times more Fiber and 5.1 times more Protein than Cake, pudding-type, white, enriched, dry mix.
While Cake, pudding-type, white, enriched, dry mix contains 3.5 times more Carbohydrate and 15.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels as well as Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Oil Roasted Sunflower SeedsVS Toasted Sunflower SeedsCake, pudding-type, white, enriched, dry mixVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Cake, pudding-type, yellow, dry mixCake, pudding-type, white, enriched, dry mixVS Cake, pudding-type, yellow, dry mix

Compare Foods

Comparing Nutrients in 100 grams Oil Roasted Sunflower SeedsVS Cake, pudding-type, white, enriched, dry mix

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: