Comparing Nutrients in 1 pound Cake, yellow, enriched, dry mix VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, enriched, dry mix	4%	8%	88%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cake, yellow, enriched, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58.5% 1696kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	23% 7.35g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	5.8% 0.99g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 372g	72% 93g	130g per day for Men 19-50 years
Sugars	271% 196g	NA	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	14.3% 5.44g	137% 52g	38g per day for Men 19-50 years
Protein	30% 16.8g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, enriched, dry mix	Toasted 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	87.3% 1.05mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	77% 308μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	28% 4.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, yellow, enriched, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	96% 957mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	924% 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	118% 9.43mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	37.7% 0.87mg	417% 9.6mg	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	201% 1406mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	220% 3302mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, yellow, enriched, dry mix VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cake, yellow, enriched, dry mix versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cake, yellow, enriched, dry mix vs Toasted Sunflower Seeds:

• 1 pound of Cake, yellow, enriched, dry mix has more Vitamin B12 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Vitamin B1, 1.8 times more Vitamin B3, 19.4 times more Vitamin B5, 10.5 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cake, yellow, enriched, dry mix.
• Both Cake, yellow, enriched, dry mix and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Cake, yellow, enriched, dry mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cake, yellow, enriched, dry mix vs Toasted Sunflower Seeds:

• 1 pound of Cake, yellow, enriched, dry mix has 3.7 times more Calcium and 242.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 25.5 times more Copper, 3.3 times more Iron, 12.9 times more Magnesium, 11.1 times more Manganese, 3.7 times more Phosphorus, 10.4 times more Potassium and 19.6 times more Zinc than Cake, yellow, enriched, dry mix.
• 1 pound of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cake, yellow, enriched, dry mix has 4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 16.2 times more Fat, 3.7 times more Saturated Fat, 6.1 times more Omega 3, 171.5 times more Omega 6, 9.6 times more Fiber and 4.7 times more Protein than Cake, yellow, enriched, dry mix.
• 1 pound of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6