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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Roasted Sunflower Seeds	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	201% 5820kcal	135% 3910kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	84% 81.4g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	109% 35g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	126% 2.02g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	617% 802g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	545% 395g	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	292% 111g	60.5% 23g	38g per day for Men 19-50 years
Protein	345% 193g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	24% 0.31mg	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	593% 2370μg	135% 540μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	70% 700mg	133% 1330mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	302% 2.72mg	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	475% 38mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	93% 2.13mg	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	1650% 11550mg	409% 2860mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	577% 8660mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Cake, pudding-type, chocolate, dry mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Cake, pudding-type, chocolate, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Sunflower Seeds has 1.4 times more Vitamin B2, 2.9 times more Vitamin B3, 33.4 times more Vitamin B5, 25.9 times more Vitamin B6, 4.4 times more Vitamin B9, 40.2 times more Vitamin E and 1.2 times more Vitamin K than Cake, pudding-type, chocolate, dry mix.
• While 1 kg of Cake, pudding-type, chocolate, dry mix contains 2 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 kilogram of Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 6.7 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 9.9 times more Manganese, 4 times more Phosphorus, 2.5 times more Potassium, 24 times more Selenium and 6.8 times more Zinc than Cake, pudding-type, chocolate, dry mix.
• While 1 kg of Cake, pudding-type, chocolate, dry mix contains 1.9 times more Calcium and 288.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.5 times more Energy, 6.1 times more Fat, 1.5 times more Saturated Fat, 11.8 times more Omega 6, 4.8 times more Fiber and 4.2 times more Protein than Cake, pudding-type, chocolate, dry mix.
• While 1 kg of Cake, pudding-type, chocolate, dry mix contains 2.9 times more Omega 3, 3.3 times more Carbohydrate and 14.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.