Comparing Nutrients in 14 ounces Cake, yellow, enriched, dry mix VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, enriched, dry mix	4%	8%	88%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cake, yellow, enriched, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51% 1484kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	20% 6.43g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	73.5% 96g	130g per day for Men 19-50 years
Sugars	237% 172g	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	12.5% 4.76g	116% 44g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, enriched, dry mix	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	76.4% 0.92mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.5% 0.92mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.4% 9.2mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	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	67.5% 270μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	24.3% 3.65mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, enriched, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	83.7% 837mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	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	103% 8.26mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	176% 1230mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	193% 2889mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cake, yellow, enriched, dry mix vs Roasted Sunflower Seeds:

• Cake, yellow, enriched, dry mix has 2.2 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B3, 19.3 times more Vitamin B5, 10.4 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and 28.4 times more Vitamin E than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin K per 14 oz.
• Both Cake, yellow, enriched, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cake, yellow, enriched, dry mix vs Roasted Sunflower Seeds:

• Cake, yellow, enriched, dry mix has 3 times more Calcium and 242.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 25.4 times more Copper, 1.8 times more Iron, 12.9 times more Magnesium, 11 times more Manganese, 3.7 times more Phosphorus, 18.1 times more Potassium, 26.4 times more Selenium and 19.6 times more Zinc than Cake, yellow, enriched, dry mix.

Comparison of macro-nutrients per 14 ounces:

• Cake, yellow, enriched, dry mix has 3.4 times more Carbohydrate and 15.9 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, 14.2 times more Fat, 3.2 times more Saturated Fat, 5.3 times more Omega 3, 150.4 times more Omega 6, 9.3 times more Fiber and 5.2 times more Protein than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.