Comparing Nutrients in 1 kilogram Cake, pudding-type, yellow, dry mix VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	146% 4230kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	77% 24.7g	163% 52g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	72.3% 12.3g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	185% 241g	130g per day for Men 19-50 years
Sugars	610% 442g	37.7% 27.3g	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	18.4% 7g	292% 111g	38g per day for Men 19-50 years
Protein	71.4% 40g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, 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	256% 3.07mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.88mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	618% 8.04mg	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	260% 1040μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.6% 14mg	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	51.3% 7.7mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	115% 1150mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	2033% 18.3mg	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	196% 15.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	917% 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	361% 2530mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	573% 8600mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cake, pudding-type, yellow, dry mix vs Roasted Sunflower Seeds:

• Cake, pudding-type, yellow, dry mix has 2.9 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 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 29.1 times more Vitamin B5, 50.3 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 33.9 times more Vitamin E than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 1 kg.
• Both Cake, pudding-type, yellow, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cake, pudding-type, yellow, dry mix vs Roasted Sunflower Seeds:

• Cake, pudding-type, yellow, dry mix has 1.6 times more Calcium and 286.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 31.6 times more Copper, 2.4 times more Iron, 14.3 times more Magnesium, 7.5 times more Manganese, 4.6 times more Phosphorus, 13.5 times more Potassium, 33 times more Selenium and 19.6 times more Zinc than Cake, pudding-type, yellow, dry mix.

Comparison of macro-nutrients per 1 kilogram:

• Cake, pudding-type, yellow, dry mix has 3.3 times more Carbohydrate and 16.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Energy, 5.1 times more Fat, 2.1 times more Saturated Fat, 26.7 times more Omega 6, 15.9 times more Fiber and 4.8 times more Protein than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 kg.
• Both Cake, pudding-type, yellow, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.