Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Cake, angelfood, dry mix, prepared

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Cake, angelfood, dry mix, prepared: 195g

Roasted Sunflower Seeds have 2.3 times more energy per 100g than Cake, angelfood, dry mix, prepared. It has very high energy density when compared to other foods. Cake, angelfood, dry mix, prepared having high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Cake, angelfood, dry mix, prepared?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	88% 114g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	82% 59.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.54g	1.02% 0.39g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	2.08% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	0.9% 0.012mg	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	51% 204μg	9.24% 37μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.43% 0.058μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 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	149% 22.4mg	0.13% 0.019mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0.16% 0.19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	6% 60mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	14.7% 0.13mg	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	41% 3.26mg	5.6% 0.45mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	5.33% 0.12mg	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	142% 992mg	64.5% 451mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	7.72% 263mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	66.3% 994mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	2.3% 0.25mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	1.73% 64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Cake, angelfood, dry mix, prepared:

• Dry Roasted Sunflower Seed Kernels no Salt have 18.2 times more Vitamin B3, 28.3 times more Vitamin B5, 59.2 times more Vitamin B6, 5.5 times more Vitamin B9 and 1152.5 times more Vitamin E than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 2 times more Vitamin B1 and 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Cake, angelfood, dry mix, prepared:

• Dry Roasted Sunflower Seed Kernels no Salt have 11.9 times more Copper, 7.3 times more Iron, 7.1 times more Magnesium, 14.8 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Potassium, 2.3 times more Selenium and 18 times more Zinc than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 2.7 times more Calcium and 385.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 73.3 times more Fat, 53.6 times more Saturated Fat, 123.7 times more Omega 6, 24.5 times more Fiber and 1.4 times more Protein than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 5.5 times more Carbohydrate and 25.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cake, angelfood, dry mix, prepared have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.