Comparing Nutrients in 14 ounces Cake, pound, commercially prepared, fat-free VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cake, pound, commercially prepared, fat-free	8%	4%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cake, pound, commercially prepared, fat-free	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38.7% 1123kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	70% 91g	130g per day for Men 19-50 years
Sugars	188% 136g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	111% 42g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cake, pound, commercially prepared, fat-free	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	242% 3.14mg	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	42.7% 171μg	232% 929μg	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	0% 0mg	4.85% 4.37mg	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	0.26% 0.04mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pound, commercially prepared, fat-free	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 171mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	796% 7.16mg	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	102% 8.18mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	359% 8.26mg	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	82.8% 579mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	90% 1353mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pound, commercially prepared, fat-free VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cake, pound, commercially prepared, fat-free versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cake, pound, commercially prepared, fat-free vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cake, pound, commercially prepared, fat-free have more Vitamin A than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 6 times more Vitamin B3, 20.1 times more Vitamin B5, 66 times more Vitamin B6, 5.4 times more Vitamin B9, 3633 times more Vitamin E and 31 times more Vitamin K than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cake, pound, commercially prepared, fat-free have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Cake, pound, commercially prepared, fat-free as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cake, pound, commercially prepared, fat-free vs Oil Roasted Sunflower Seeds:

• 14 ounces of Cake, pound, commercially prepared, fat-free have 113.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 31.1 times more Copper, 2.1 times more Iron, 12.7 times more Magnesium, 15.2 times more Manganese, 7.8 times more Phosphorus, 4.4 times more Potassium, 14.8 times more Selenium and 16.8 times more Zinc than Cake, pound, commercially prepared, fat-free.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cake, pound, commercially prepared, fat-free have 2.7 times more Carbohydrate and 11 times more Sugars than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Energy, 42.8 times more Fat, 27.3 times more Saturated Fat, 3.1 times more Omega 3, 85.9 times more Omega 6, 9.6 times more Fiber and 3.7 times more Protein than Cake, pound, commercially prepared, fat-free.
• 14 ounces of Cake, pound, commercially prepared, fat-free provide inadequate amounts of Omega 3