Comparing Nutrients in 100 calories Sunflower Seeds VS Cake, pudding-type, white, unenriched, dry mix

Weight per 100 calories

• Sunflower Seeds: 17g
• Cake, pudding-type, white, unenriched, dry mix: 23.6g

Sunflower Seeds have 1.4 times more energy per 100g than Cake, pudding-type, white, unenriched, dry mix. It has very high energy density when compared to other foods. Cake, pudding-type, white, unenriched, dry mix having very high energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Cake, pudding-type, white, unenriched, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Sunflower Seeds	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	3.32% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	14.7% 19g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	0.44% 0.17g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	1.58% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	0.33% 0.004mg	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	9.7% 39μg	0.53% 2.13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.39% 0.009μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	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	40% 6.02mg	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, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	1.82% 18.2mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	1.47% 0.013mg	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	11.2% 0.9mg	1.54% 0.12mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	0.51% 2.13mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	2.86% 0.066mg	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	16% 113mg	9.35% 65.5mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	0.5% 17mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	0.54% 0.059mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.022% 0.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Cake, pudding-type, white, unenriched, dry mix:

• Dried Sunflower Seed Kernels have 13.4 times more Vitamin B1, 4.3 times more Vitamin B2, 6.2 times more Vitamin B3, 3.5 times more Vitamin B5, 54.1 times more Vitamin B6 and 18.3 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
• Both Dried Sunflower Seed Kernels as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Cake, pudding-type, white, unenriched, dry mix:

• Dried Sunflower Seed Kernels have 23.3 times more Copper, 7.3 times more Iron, 26.2 times more Magnesium, 5.1 times more Manganese, 1.7 times more Phosphorus, 6.5 times more Potassium and 14.5 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 1.4 times more Calcium and 102 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 3.9 times more Fat, 1.4 times more Saturated Fat, 7 times more Omega 6, 8.9 times more Fiber and 3.9 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• While Cake, pudding-type, white, unenriched, dry mix contains 3.6 times more Omega 3 and 5.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cake, pudding-type, white, unenriched, dry mix have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.