Comparing Nutrients in 1 pound 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	91% 2640kcal	61% 1774kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	49.6% 16g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	57.3% 0.92g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	280% 364g	130g per day for Men 19-50 years
Sugars	17% 12.4g	247% 179g	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	132% 50.3g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	157% 87.7g	37.3% 21g	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	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	68.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	11% 0.14mg	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	269% 1075μg	61.2% 245μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	94% 2.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0.5% 0.45mg	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	789% 118mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	8.3% 9.98μg	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	31.8% 318mg	60.3% 603mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	137% 1.23mg	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	215% 17.2mg	166% 13.2mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	42% 0.97mg	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	748% 5239mg	185% 1297mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	262% 3928mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.48% 17.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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, 40.2 times more Vitamin E and 1.2 times more Vitamin K than Cake, pudding-type, chocolate, dry mix.
• While Cake, pudding-type, chocolate, dry mix contains 2 times more Vitamin B1 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 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 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 pound:

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