Comparing Nutrients in 14 ounces Cake, white, prepared from recipe with coconut frosting VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cake, white, prepared from recipe with coconut frosting	Sunflower Seeds	Recommended Dietary Allowance
Energy	48.7% 1413kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.5g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	47.3% 8.04g	538% 91g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	61% 79.4g	130g per day for Men 19-50 years
Sugars	314% 228g	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	10.4% 3.97g	90% 34g	38g per day for Men 19-50 years
Protein	31% 17.5g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cake, white, prepared from recipe with coconut frosting	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	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	30.8% 123μg	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	0.44% 0.4mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, white, prepared from recipe with coconut frosting	Sunflower Seeds	Recommended Dietary Allowance
Calcium	35.7% 357mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	57.5% 4.6mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	47.8% 1.1mg	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	39.7% 278mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	77.2% 42.5μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	75% 1127mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	180% 20mg	11mg per day for Men 19-50 years
Water	2.22% 82g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cake, white, prepared from recipe with coconut frosting vs Sunflower Seeds:

• Cake, white, prepared from recipe with coconut frosting has 4 times more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.6 times more Vitamin B1, 1.9 times more Vitamin B2, 7.8 times more Vitamin B3, 6.8 times more Vitamin B5, 46.4 times more Vitamin B6, 7.3 times more Vitamin B9, 14 times more Vitamin C and 293.1 times more Vitamin E than Cake, white, prepared from recipe with coconut frosting.

Comparing minerals per 14 ounces for Cake, white, prepared from recipe with coconut frosting vs Sunflower Seeds:

• Cake, white, prepared from recipe with coconut frosting has 31.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26.9 times more Copper, 4.5 times more Iron, 27.1 times more Magnesium, 7 times more Manganese, 9.4 times more Phosphorus, 6.5 times more Potassium, 5 times more Selenium and 15.2 times more Zinc than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting and Dried Sunflower Seed Kernels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cake, white, prepared from recipe with coconut frosting has 2.3 times more Omega 3, 3.2 times more Carbohydrate and 21.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 5 times more Fat, 11.4 times more Omega 6, 8.6 times more Fiber and 4.7 times more Protein than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 14 oz.
• Both Cake, white, prepared from recipe with coconut frosting as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.