Comparing Nutrients in 500 calories Cake, pudding-type, yellow, dry mix VS Roasted Sunflower Seeds

Weight per 500 calories

• Cake, pudding-type, yellow, dry mix: 118g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.4 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 500 calories - Cake, pudding-type, yellow, dry mix or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	9.12% 2.9g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	4.88% 0.078g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	8.55% 1.45g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.7% 95g	16% 20.7g	130g per day for Men 19-50 years
Sugars	72% 52.3g	3.23% 2.35g	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	2.18% 0.83g	25% 9.54g	38g per day for Men 19-50 years
Protein	8.44% 4.73g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Roasted 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	30.2% 0.36mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.72% 0.29mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.45% 0.019mg	53% 0.69mg	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	30.7% 123μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.46% 0.059μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.34% 1.2mg	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	6.07% 0.91mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.46% 2.96μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.6% 136mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	7.6% 0.069mg	175% 1.57mg	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	23% 1.86mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	2.53% 10.6mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	79% 1.8mg	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	42.7% 299mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	2.2% 74.5mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	5.16% 2.84μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	67.8% 1017mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cake, pudding-type, yellow, dry mix vs Roasted Sunflower Seeds:

• Cake, pudding-type, yellow, dry mix has 4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B3, 21.1 times more Vitamin B5, 36.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 24.6 times more Vitamin E than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 500 kcal.
• Both Cake, pudding-type, yellow, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cake, pudding-type, yellow, dry mix vs Roasted Sunflower Seeds:

• Cake, pudding-type, yellow, dry mix has 2.3 times more Calcium and 394.4 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 22.9 times more Copper, 1.8 times more Iron, 10.4 times more Magnesium, 5.5 times more Manganese, 3.3 times more Phosphorus, 9.8 times more Potassium, 24 times more Selenium and 14.2 times more Zinc than Cake, pudding-type, yellow, dry mix.

Comparison of macro-nutrients per 500 calories:

• Cake, pudding-type, yellow, dry mix has 4.6 times more Carbohydrate and 22.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.7 times more Fat, 1.5 times more Saturated Fat, 19.4 times more Omega 6, 11.5 times more Fiber and 3.5 times more Protein than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Cake, pudding-type, yellow, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.