Comparing Nutrients in 500 calories Sunflower Seeds VS Cake, pound, commercially prepared, fat-free

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cake, pound, commercially prepared, fat-free: 177g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	2.2% 2.12g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.87% 0.046g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	83% 108g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	83.7% 60.7g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	5.1% 1.94g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	17% 9.54g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	5.7% 51.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	7.58% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	1.63% 0.021mg	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	48.6% 194μg	19% 76μg	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	1.33% 1.2mg	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	201% 30mg	0.12% 0.018mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.15% 0.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cake, pound, commercially prepared, fat-free	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	11.4% 0.1mg	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	56% 4.5mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	4.2% 17.7mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	10.5% 0.24mg	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	80.7% 565mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	17% 9.36μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	1.5% 54.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.