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

Macros Ratio

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

Macro Nutrients

	Cake, pudding-type, chocolate, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	61% 1774kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	38% 37g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	49.6% 16g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	57.3% 0.92g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	280% 364g	84% 109g	130g per day for Men 19-50 years
Sugars	247% 179g	17% 12.4g	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	27.5% 10.4g	132% 50.3g	38g per day for Men 19-50 years
Protein	37.3% 21g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, chocolate, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59.3% 0.77mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.5% 11mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	281% 3.65mg	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	61.2% 245μg	269% 1075μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	94% 2.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	7.06% 6.35mg	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	19.7% 2.95mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, chocolate, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	60.3% 603mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	922% 8.3mg	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	166% 13.2mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	416% 9.57mg	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	185% 1297mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	45% 1529mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	262% 3928mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Cake, pudding-type, chocolate, dry mix has 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 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, 14 times more Vitamin C and 40.2 times more Vitamin E than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 1 lb.
• Both Cake, pudding-type, chocolate, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Cake, pudding-type, chocolate, dry mix has 1.9 times more Calcium and 288.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.

Comparison of macro-nutrients per 1 pound:

• Cake, pudding-type, chocolate, dry mix has 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Cake, pudding-type, chocolate, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.