Comparing Nutrients in 1 kilogram Cake, angelfood, commercially prepared VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cake, angelfood, commercially prepared	9%	3%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cake, angelfood, commercially prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	89% 2580kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.46g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	445% 578g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	39.5% 15g	279% 106g	38g per day for Men 19-50 years
Protein	105% 59g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Cake, angelfood, commercially prepared	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	85% 1.02mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	378% 4.9mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 1.98mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	609% 7.9mg	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	87.5% 350μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, angelfood, commercially prepared	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	140% 1400mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	2004% 18mg	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	65% 5.2mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	904% 21mg	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	463% 3240mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	27.4% 930mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	499% 7490mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	474% 52mg	11mg per day for Men 19-50 years
Water	8.97% 332g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, angelfood, commercially prepared VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cake, angelfood, commercially prepared versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cake, angelfood, commercially prepared vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cake, angelfood, commercially prepared has 1.8 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 3.1 times more Vitamin B1, 4.7 times more Vitamin B3, 35.1 times more Vitamin B5, 25.5 times more Vitamin B6 and 6.7 times more Vitamin B9 than Cake, angelfood, commercially prepared.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cake, angelfood, commercially prepared as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cake, angelfood, commercially prepared vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Cake, angelfood, commercially prepared has 1.6 times more Calcium and 249.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 23.1 times more Copper, 8.2 times more Iron, 10.6 times more Magnesium, 24.5 times more Manganese, 3.5 times more Phosphorus, 5.2 times more Potassium, 10.7 times more Selenium and 74.4 times more Zinc than Cake, angelfood, commercially prepared.
• 1 kilogram of Cake, angelfood, commercially prepared lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cake, angelfood, commercially prepared has 2.5 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.3 times more Energy, 64.1 times more Fat, 58.4 times more Saturated Fat, 3.9 times more Omega 3, 98.9 times more Omega 6, 7.1 times more Fiber and 3.4 times more Protein than Cake, angelfood, commercially prepared.
• 1 kilogram of Cake, angelfood, commercially prepared provide inadequate amounts of Omega 3