Comparing Nutrients in 14 ounces Cake, pudding-type, yellow, dry mix VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1679kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	40% 39g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	30.6% 9.8g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	28.7% 4.88g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 318g	70% 91g	130g per day for Men 19-50 years
Sugars	242% 175g	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	7.3% 2.78g	111% 42g	38g per day for Men 19-50 years
Protein	28.3% 16g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.4% 0.75mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	103% 413μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	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	20.4% 3.06mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	45.6% 456mg	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	78% 6.23mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	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	143% 1004mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	228% 3413mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cake, pudding-type, yellow, dry mix vs Oil Roasted Sunflower Seeds:

• Cake, pudding-type, yellow, dry mix has more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 28.7 times more Vitamin B5, 49.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 47.2 times more Vitamin E than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin K per 14 oz.
• Both Cake, pudding-type, yellow, dry mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cake, pudding-type, yellow, dry mix vs Oil Roasted Sunflower Seeds:

• Cake, pudding-type, yellow, dry mix has 1.3 times more Calcium and 286.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 31.1 times more Copper, 2.7 times more Iron, 14.1 times more Magnesium, 7.4 times more Manganese, 4.5 times more Phosphorus, 7.7 times more Potassium, 32.6 times more Selenium and 19.3 times more Zinc than Cake, pudding-type, yellow, dry mix.

Comparison of macro-nutrients per 14 ounces:

• Cake, pudding-type, yellow, dry mix has 3.5 times more Carbohydrate and 14.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 5.2 times more Fat, 2.9 times more Saturated Fat, 27.8 times more Omega 6, 15.1 times more Fiber and 5 times more Protein than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Cake, pudding-type, yellow, dry mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.