Comparing Nutrients in 500 calories Sunflower Seeds VS Cake, white, dry mix, special dietary (includes lemon-flavored)

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Cake, white, dry mix, special dietary (includes lemon-flavored): 126g

Sunflower Seeds have 1.5 times more energy per 100g than Cake, white, dry mix, special dietary (includes lemon-flavored). It has very high energy density when compared to other foods. Cake, white, dry mix, special dietary (includes lemon-flavored) having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Cake, white, dry mix, special dietary (includes lemon-flavored)?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cake, white, dry mix, special dietary (includes lemon-flavored)	3%	19%	78%

Macro Nutrients

	Sunflower Seeds	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.92% 1.58g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	22% 3.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	77% 100g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	NA	38g per day for Men 19-50 years
Protein	31.8% 17.8g	6.75% 3.78g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	4.94% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	1.74% 0.023mg	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	21.7% 87μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cake, white, dry mix, special dietary (includes lemon-flavored)	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	3.27% 32.7mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	7.98% 0.072mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	3% 12.6mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	16.4% 0.38mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	5.5% 188mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	5.72% 3.15μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	22% 327mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.2% 7.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• Dried Sunflower Seed Kernels have 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3, 3.9 times more Vitamin B5, 50.8 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cake, white, dry mix, special dietary (includes lemon-flavored).
• Both Dried Sunflower Seed Kernels as well as Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Cake, white, dry mix, special dietary (includes lemon-flavored):

• Dried Sunflower Seed Kernels have 2 times more Calcium, 21.5 times more Copper, 1.8 times more Iron, 22.1 times more Magnesium, 4.4 times more Manganese, 1.5 times more Phosphorus, 2.9 times more Potassium, 14.4 times more Selenium and 11.3 times more Zinc than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While Cake, white, dry mix, special dietary (includes lemon-flavored) contain 42.5 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 4.2 times more Fat, 2.4 times more Saturated Fat, 5.3 times more Omega 6 and 4.7 times more Protein than Cake, white, dry mix, special dietary (includes lemon-flavored).
• While Cake, white, dry mix, special dietary (includes lemon-flavored) contain 5.3 times more Omega 3 and 5.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cake, white, dry mix, special dietary (includes lemon-flavored) have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Cake, white, dry mix, special dietary (includes lemon-flavored) have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.