Comparing Nutrients in 500 calories Cake, pudding-type, carrot, dry mix VS Sunflower Seed Flour

Weight per 500 calories

• Cake, pudding-type, carrot, dry mix: 121g
• Sunflower Seed Flour: 153g

Cake, pudding-type, carrot, dry mix has 1.3 times more energy per 100g than Sunflower Seed Flour. It has very high energy density when compared to other foods. Partially Defatted Sunflower Seed Flour having high energy density.

Discover which food has more nutrients per 500 calories - Cake, pudding-type, carrot, dry mix or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, carrot, dry mix	5%	21%	74%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cake, pudding-type, carrot, dry mix	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	5.54% 1.77g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	19.2% 0.31g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.14g	7.83% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	42.3% 55g	130g per day for Men 19-50 years
Sugars	NA	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	NA	21% 7.98g	38g per day for Men 19-50 years
Protein	11% 6.14g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, carrot, dry mix	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	13% 117μg	0.34% 3.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	407% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.8% 0.2mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.32% 0.095mg	89% 1.15mg	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	20% 80.7μg	85% 340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2% 0.048μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.45mg	2.2% 2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, carrot, dry mix	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	20.7% 207mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	292% 2.63mg	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	27% 2.17mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.64mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	132% 3.03mg	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	42.5% 298mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	3.02% 103mg	3400mg per day for Men 19-50 years
Selenium	32.6% 18μg	162% 89.3μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	0.31% 11.5g	3700g per day for Men 19-50 years

Cake, Pudding-type, Carrot, Dry Mix VS Sunflower Seed Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cake, pudding-type, carrot, dry mix or Sunflower Seed Flour?

Lets compare vitamin content per 500 calories of Cake, pudding-type, carrot, dry mix vs Sunflower Seed Flour:

• 500 calories of Cake, pudding-type, carrot, dry mix have 38.1 times more Vitamin A than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 15.3 times more Vitamin B1, 2 times more Vitamin B2, 4.2 times more Vitamin B3, 28.6 times more Vitamin B5, 12.1 times more Vitamin B6 and 4.2 times more Vitamin B9 than Cake, pudding-type, carrot, dry mix.
• 500 calories of Cake, pudding-type, carrot, dry mix have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A
• Both Cake, pudding-type, carrot, dry mix as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cake, pudding-type, carrot, dry mix vs Sunflower Seed Flour:

• 500 calories of Cake, pudding-type, carrot, dry mix have 148.5 times more Sodium than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 43.6 times more Copper, 4.7 times more Iron, 55.1 times more Magnesium, 4.8 times more Manganese, 3.6 times more Phosphorus, 5 times more Selenium and 31.5 times more Zinc than Cake, pudding-type, carrot, dry mix.
• Both Cake, pudding-type, carrot, dry mix and Sunflower Seed Flour contain similar levels of Calcium per 500 calories.
• 500 calories of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Copper, Magnesium and Zinc
• Both Cake, pudding-type, carrot, dry mix as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cake, pudding-type, carrot, dry mix have 4.8 times more Fat, 100.2 times more Omega 3, 3.1 times more Omega 6 and 1.7 times more Carbohydrate than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 12 times more Protein than Cake, pudding-type, carrot, dry mix.
• Both Cake, pudding-type, carrot, dry mix and Sunflower Seed Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6