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

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cake, pudding-type, white, enriched, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	66% 1919kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	44.4% 43g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	100% 32g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	31.5% 5.35g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	80% 104g	130g per day for Men 19-50 years
Sugars	306% 222g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	127% 48g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, white, enriched, dry mix	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	106% 1.27mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.7% 11mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	276% 3.6mg	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	103% 413μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.54% 5mg	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	2.4% 0.36mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, white, enriched, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35% 349mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	909% 8.2mg	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	77% 6.17mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	410% 9.43mg	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	179% 1256mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	22.3% 12.2μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	201% 3016mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, white, enriched, dry mix VS Oil Roasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Cake, pudding-type, white, enriched, dry mix has 1.3 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 29.8 times more Vitamin B5, 44 times more Vitamin B6, 2.6 times more Vitamin B9 and 454.1 times more Vitamin E than Cake, pudding-type, white, enriched, dry mix.
• Both Cake, pudding-type, white, enriched, dry mix and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin B6 and Vitamin E
• Both Cake, pudding-type, white, enriched, dry mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Cake, pudding-type, white, enriched, dry mix has 221.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 32.2 times more Copper, 3.1 times more Iron, 14.1 times more Magnesium, 7.5 times more Manganese, 4.1 times more Phosphorus, 6.7 times more Potassium, 29 times more Selenium and 20.8 times more Zinc than Cake, pudding-type, white, enriched, dry mix.
• Both Cake, pudding-type, white, enriched, dry mix and Oil Roasted Sunflower Seeds contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cake, pudding-type, white, enriched, dry mix has 3.5 times more Carbohydrate and 15.7 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.4 times more Energy, 5.4 times more Fat, 3 times more Saturated Fat, 1.3 times more Omega 3, 29 times more Omega 6, 15.1 times more Fiber and 5.1 times more Protein than Cake, pudding-type, white, enriched, dry mix.
• 1 pound of Cake, pudding-type, white, enriched, dry mix provide inadequate amounts of Fiber