Comparing Nutrients in 100 calories Cake, pudding-type, yellow, dry mix VS Toasted Sunflower Seeds

Weight per 100 calories

• Cake, pudding-type, yellow, dry mix: 23.6g
• Toasted Sunflower Seeds: 16g

Toasted Sunflower Seed Kernels no Salt have 1.5 times more energy per unit of mass than Cake, pudding-type, yellow, dry mix, which is very high in comparison to other foods. Cake, pudding-type, yellow, dry mix having very high energy density.

Which food has more nutrients per 100 calories - Cake, pudding-type, yellow, dry mix or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	9.46% 9.18g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	0.98% 0.016g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	35.5% 6.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	2.56% 3.33g	130g per day for Men 19-50 years
Sugars	14.4% 10.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.44% 0.17g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	4.96% 2.8g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	4.38% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.82% 0.61mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.14% 0.057mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.29% 0.004mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.15% 24.6μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.49% 0.012μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.25% 0.23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.49% 0.59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.7% 27mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	1.52% 0.014mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.64% 0.37mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	0.51% 2.13mg	4.96% 21mg	420mg per day for Men 19-50 years
Manganese	2.88% 0.066mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.54% 60mg	26.7% 187mg	700mg per day for Men 19-50 years
Potassium	0.44% 15mg	2.33% 79.3mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	13.6% 203mg	0.032% 0.48mg	1500mg per day for Men 19-50 years
Zinc	0.58% 0.064mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.026% 0.95g	0.004% 0.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cake, pudding-type, yellow, dry mix vs Toasted Sunflower Seeds:

• Cake, pudding-type, yellow, dry mix has 1.4 times more Vitamin B1 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 19.9 times more Vitamin B5, 34.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Cake, pudding-type, yellow, dry mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cake, pudding-type, yellow, dry mix vs Toasted Sunflower Seeds:

• Cake, pudding-type, yellow, dry mix has 3 times more Calcium and 419.5 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 21.6 times more Copper, 3 times more Iron, 9.8 times more Magnesium, 5.2 times more Manganese, 3.1 times more Phosphorus, 5.3 times more Potassium and 13.4 times more Zinc than Cake, pudding-type, yellow, dry mix.

Comparison of macro-nutrients per 100 calories:

• Cake, pudding-type, yellow, dry mix has 5.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4 times more Fat, 1.6 times more Saturated Fat, 20.8 times more Omega 6, 11.2 times more Fiber and 2.9 times more Protein than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Cake, pudding-type, yellow, dry mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.