Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Cake, yellow, enriched, dry mix

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Cake, yellow, enriched, dry mix: 134g

Oil Roasted Sunflower Seeds have 1.6 times more energy per 100g than Cake, yellow, enriched, dry mix. It has very high energy density when compared to other foods. Cake, yellow, enriched, dry mix having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cake, yellow, enriched, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	4.82% 4.68g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	6.77% 2.17g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	1.1% 0.017g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	84.2% 110g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	80% 58g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	4.22% 1.6g	38g per day for Men 19-50 years
Protein	30.3% 17g	8.83% 4.95g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	9.73% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	7.9% 0.1mg	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	49.4% 198μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.57% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.03% 0.93mg	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	205% 30.7mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	3.23% 3.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	10.7% 0.096mg	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	45% 3.6mg	34.8% 2.8mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	3.2% 13.4mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	11% 0.26mg	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	137% 962mg	59.2% 414mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	1.85% 63mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	7.3% 4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	65% 973mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.26% 9.6g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cake, Yellow, Enriched, Dry Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Cake, yellow, enriched, dry mix?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Cake, yellow, enriched, dry mix:

• 500 calories of Oil Roasted Sunflower Seeds have 12 times more Vitamin B5, 6.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 24.9 times more Vitamin E than Cake, yellow, enriched, dry mix.
• While 500 kcal of Cake, yellow, enriched, dry mix contain 1.3 times more Vitamin B2 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cake, yellow, enriched, dry mix provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Cake, yellow, enriched, dry mix:

• 500 calories of Oil Roasted Sunflower Seeds have 15.8 times more Copper, 1.3 times more Iron, 8 times more Magnesium, 6.9 times more Manganese, 2.3 times more Phosphorus, 6.5 times more Potassium, 16.5 times more Selenium and 12.2 times more Zinc than Cake, yellow, enriched, dry mix.
• While 500 kcal of Cake, yellow, enriched, dry mix contain 3.8 times more Calcium and 384.1 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of Cake, yellow, enriched, dry mix lack sufficient amounts of Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 9.3 times more Fat, 2.8 times more Saturated Fat, 99.1 times more Omega 6, 5.6 times more Fiber and 3.4 times more Protein than Cake, yellow, enriched, dry mix.
• While 500 kcal of Cake, yellow, enriched, dry mix contain 5.7 times more Carbohydrate and 22 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cake, yellow, enriched, dry mix offer comparable quantities of Energy per 500 calories.
• 500 calories of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 6, Fiber and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 in 500 calories.