Comparing Nutrients in 1 kilogram Sunflower Seeds VS Cake, white, prepared from recipe with coconut frosting

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	201% 5840kcal	123% 3560kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	122% 39g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	84.4% 1.35g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	119% 20.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	486% 632g	130g per day for Men 19-50 years
Sugars	36% 26g	792% 574g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	26.3% 10g	38g per day for Men 19-50 years
Protein	371% 208g	78.6% 44g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	66.4% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	22.3% 0.29mg	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	568% 2270μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.3% 80IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	78% 780mg	90% 900mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	74.4% 0.67mg	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	656% 52.5mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	120% 2.77mg	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	943% 6600mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	189% 2840mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	5.6% 207g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Cake, white, prepared from recipe with coconut frosting:

• Dried Sunflower Seed Kernels have 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.
• While Cake, white, prepared from recipe with coconut frosting contains 4 times more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Cake, white, prepared from recipe with coconut frosting:

• Dried Sunflower Seed Kernels have 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.
• While Cake, white, prepared from recipe with coconut frosting contains 31.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cake, white, prepared from recipe with coconut frosting have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 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.
• While Cake, white, prepared from recipe with coconut frosting contains 2.3 times more Omega 3, 3.2 times more Carbohydrate and 21.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cake, white, prepared from recipe with coconut frosting have similar amounts of Saturated Fat per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.