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

Macros Ratio

	Protein	Fat	Carbs
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cake, white, prepared from recipe with coconut frosting	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48.7% 1413kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.5g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	47.3% 8.04g	765% 130g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	314% 228g	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	116% 44g	38g per day for Men 19-50 years
Protein	31% 17.5g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cake, white, prepared from recipe with coconut frosting	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.2mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	245% 3.2mg	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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, white, prepared from recipe with coconut frosting	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35.7% 357mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	47.8% 1.1mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	77.2% 42.5μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	75% 1127mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	191% 21mg	11mg per day for Men 19-50 years
Water	2.22% 82g	0.13% 4.76g	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 Roasted Sunflower Seeds:

• Cake, white, prepared from recipe with coconut frosting has more Vitamin A, 1.2 times more Vitamin B1, more Vitamin B12, more Vitamin D and 1.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 6.6 times more Vitamin B3, 42.2 times more Vitamin B5, 27.7 times more Vitamin B6, 7.6 times more Vitamin B9, 14 times more Vitamin C and 217.5 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 Roasted Sunflower Seeds:

• Cake, white, prepared from recipe with coconut frosting has 1.3 times more Calcium and 94.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 27.3 times more Copper, 3.3 times more Iron, 10.8 times more Magnesium, 7.6 times more Manganese, 16.5 times more Phosphorus, 8.6 times more Potassium, 7.4 times more Selenium and 16 times more Zinc than Cake, white, prepared from recipe with coconut frosting.

Comparison of macro-nutrients per 14 ounces:

• Cake, white, prepared from recipe with coconut frosting has 2 times more Omega 3, 2.6 times more Carbohydrate and 21 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 4.8 times more Fat, 1.3 times more Saturated Fat, 16.2 times more Omega 6, 11.1 times more Fiber and 4.4 times more Protein than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.