Comparing Nutrients in 300 calories Sunflower Seeds VS Cake, pound, commercially prepared, fat-free

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cake, pound, commercially prepared, fat-free: 106g

Sunflower Seeds have 2.1 times more energy per 100g than Cake, pound, commercially prepared, fat-free. It has very high energy density when compared to other foods. Cake, pound, commercially prepared, fat-free having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cake, pound, commercially prepared, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cake, pound, commercially prepared, fat-free	8%	4%	88%

Macro Nutrients

	Sunflower Seeds	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.72% 0.028g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	49.7% 64.7g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	50.2% 36.4g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	3.07% 1.17g	38g per day for Men 19-50 years
Protein	19% 10.7g	10.2% 5.72g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	3.4% 30.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	0.98% 0.013mg	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	29% 117μg	11.4% 45.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0% 0mg	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	120% 18mg	0.071% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.088% 0.11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	4% 40mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	6.83% 0.061mg	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	33.7% 2.7mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	2.52% 10.6mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	6.3% 0.15mg	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	48.4% 339mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	3.43% 117mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	10.2% 5.6μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cake, pound, commercially prepared, fat-free:

• Dried Sunflower Seed Kernels have 5.7 times more Vitamin B1, 5.9 times more Vitamin B3, 1.6 times more Vitamin B5, 54.3 times more Vitamin B6, 2.6 times more Vitamin B9 and 1704.3 times more Vitamin E than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains 19.9 times more Vitamin A and 1.8 times more Vitamin B2 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cake, pound, commercially prepared, fat-free:

• Dried Sunflower Seed Kernels have 15 times more Copper, 1.2 times more Iron, 15.7 times more Magnesium, 6.9 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Potassium, 4.8 times more Selenium and 7.8 times more Zinc than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains 78.2 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cake, pound, commercially prepared, fat-free have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 20.8 times more Fat, 8.3 times more Saturated Fat, 28.1 times more Omega 6, 3.8 times more Fiber and 1.9 times more Protein than Cake, pound, commercially prepared, fat-free.
• While Cake, pound, commercially prepared, fat-free contains 6.3 times more Carbohydrate and 27 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cake, pound, commercially prepared, fat-free have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cake, pound, commercially prepared, fat-free have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.