Comparing Nutrients in 300 calories Cake, pudding-type, carrot, dry mix VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Cake, pudding-type, carrot, dry mix: 72.3g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Cake, pudding-type, carrot, dry mix, which is very high in comparison to other foods. Cake, pudding-type, carrot, dry mix having very high energy density.

Discover which food has more nutrients per 300 calories - Cake, pudding-type, carrot, dry mix or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, carrot, dry mix	5%	21%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cake, pudding-type, carrot, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.06g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	NA	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	NA	14% 5.37g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, carrot, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.8% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.45% 0.12mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	31% 0.4mg	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	12% 48.4μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.029μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.96% 0.87mg	0.62% 0.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, carrot, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.4% 124mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	4% 0.036mg	102% 0.91mg	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	16.3% 1.3mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	1.38% 5.8mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	46% 1.05mg	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	25.5% 179mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	0.021% 0.78g	3700g per day for Men 19-50 years

Cake, Pudding-type, Carrot, Dry Mix VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cake, pudding-type, carrot, dry mix or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Cake, pudding-type, carrot, dry mix vs Oil Roasted Sunflower Seeds:

• 300 calories of Cake, pudding-type, carrot, dry mix have more Vitamin A than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B3, 16.5 times more Vitamin B5, 7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cake, pudding-type, carrot, dry mix.
• Both Cake, pudding-type, carrot, dry mix and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin B5 and Vitamin B6
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Cake, pudding-type, carrot, dry mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cake, pudding-type, carrot, dry mix vs Oil Roasted Sunflower Seeds:

• 300 calories of Cake, pudding-type, carrot, dry mix have 2.8 times more Calcium and 269.6 times more Sodium than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 25.3 times more Copper, 1.7 times more Iron, 11.1 times more Magnesium, 2.8 times more Manganese, 3.2 times more Phosphorus, 2 times more Potassium, 3.7 times more Selenium and 18.3 times more Zinc than Cake, pudding-type, carrot, dry mix.
• 300 calories of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Copper, Magnesium, Potassium and Zinc
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cake, pudding-type, carrot, dry mix have 4.5 times more Omega 3 and 4.9 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.7 times more Fat, 3.4 times more Saturated Fat, 7 times more Omega 6 and 2.8 times more Protein than Cake, pudding-type, carrot, dry mix.
• Both Cake, pudding-type, carrot, dry mix and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3