Comparing Nutrients in 1 pound Cake, snack cakes, creme-filled, chocolate with frosting VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cake, snack cakes, creme-filled, chocolate with frosting	Sunflower Seeds	Recommended Dietary Allowance
Energy	62.4% 1810kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	74.5% 72.3g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	69.2% 22g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	44% 7.48g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 274g	69.8% 91g	130g per day for Men 19-50 years
Sugars	236% 171g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	38% 14.5g	103% 39g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cake, snack cakes, creme-filled, chocolate with frosting	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.53% 0.38mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	469% 6.1mg	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	29.5% 118μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.58% 8.6mg	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	33% 4.94mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40% 48μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, snack cakes, creme-filled, chocolate with frosting	Sunflower Seeds	Recommended Dietary Allowance
Calcium	52.6% 526mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	907% 8.16mg	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	204% 16.3mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	385% 8.85mg	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	56.4% 395mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	100% 1506mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	2.28% 84.2g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cake, snack cakes, creme-filled, chocolate with frosting vs Sunflower Seeds:

• Cake, snack cakes, creme-filled, chocolate with frosting have more Vitamin B12, 1.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 40 times more Vitamin B1, 4.7 times more Vitamin B2, 9 times more Vitamin B3, 13.6 times more Vitamin B5, 9.4 times more Vitamin B6, 8.7 times more Vitamin B9 and 32.3 times more Vitamin E than Cake, snack cakes, creme-filled, chocolate with frosting.
• Both Cake, snack cakes, creme-filled, chocolate with frosting as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cake, snack cakes, creme-filled, chocolate with frosting vs Sunflower Seeds:

• Cake, snack cakes, creme-filled, chocolate with frosting have 1.5 times more Calcium and 36.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.9 times more Copper, 1.5 times more Iron, 9 times more Magnesium, 4 times more Manganese, 7.6 times more Phosphorus, 3.7 times more Potassium, 15.6 times more Selenium and 4.8 times more Zinc than Cake, snack cakes, creme-filled, chocolate with frosting.

Comparison of macro-nutrients per 1 pound:

• Cake, snack cakes, creme-filled, chocolate with frosting have 2.9 times more Omega 3, 3 times more Carbohydrate and 14.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 3.2 times more Fat, 14 times more Omega 6, 2.7 times more Fiber and 5.7 times more Protein than Cake, snack cakes, creme-filled, chocolate with frosting.
• Both Cake, snack cakes, creme-filled, chocolate with frosting and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 1 lb.
• Both Cake, snack cakes, creme-filled, chocolate with frosting as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.