Comparing Nutrients in 14 ounces Cake, snack cakes, creme-filled, chocolate with frosting VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cake, snack cakes, creme-filled, chocolate with frosting	Sunflower Seeds	Recommended Dietary Allowance
Energy	54.6% 1584kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	65% 63.2g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	60.6% 19.4g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	38.5% 6.54g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	61% 79.4g	130g per day for Men 19-50 years
Sugars	207% 150g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	90% 34g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cake, snack cakes, creme-filled, chocolate with frosting	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	411% 5.34mg	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	25.8% 103μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.38% 7.54mg	6.17% 5.56mg	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	29% 4.33mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, snack cakes, creme-filled, chocolate with frosting	Sunflower Seeds	Recommended Dietary Allowance
Calcium	46% 460mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	794% 7.14mg	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	179% 14.3mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	83.7% 1.92mg	336% 7.74mg	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	49.3% 345mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	88% 1318mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	180% 20mg	11mg per day for Men 19-50 years
Water	2% 73.7g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cake, snack cakes, creme-filled, chocolate with frosting vs Sunflower Seeds:

• Cake, snack cakes, creme-filled, chocolate with frosting have more Vitamin B12, 1.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 40 times more Vitamin B1, 4.7 times more Vitamin B2, 9 times more Vitamin B3, 13.6 times more Vitamin B5, 9.4 times more Vitamin B6, 8.7 times more Vitamin B9 and 32.3 times more Vitamin E than Cake, snack cakes, creme-filled, chocolate with frosting.
• Both Cake, snack cakes, creme-filled, chocolate with frosting as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cake, snack cakes, creme-filled, chocolate with frosting vs Sunflower Seeds:

• Cake, snack cakes, creme-filled, chocolate with frosting have 1.5 times more Calcium and 36.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.9 times more Copper, 1.5 times more Iron, 9 times more Magnesium, 4 times more Manganese, 7.6 times more Phosphorus, 3.7 times more Potassium, 15.6 times more Selenium and 4.8 times more Zinc than Cake, snack cakes, creme-filled, chocolate with frosting.

Comparison of macro-nutrients per 14 ounces:

• Cake, snack cakes, creme-filled, chocolate with frosting have 2.9 times more Omega 3, 3 times more Carbohydrate and 14.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 3.2 times more Fat, 14 times more Omega 6, 2.7 times more Fiber and 5.7 times more Protein than Cake, snack cakes, creme-filled, chocolate with frosting.
• Both Cake, snack cakes, creme-filled, chocolate with frosting and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 14 oz.
• Both Cake, snack cakes, creme-filled, chocolate with frosting as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.