Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cake, white, prepared from recipe with coconut frosting

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Energy	93% 2685kcal	55.7% 1615kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	48% 46.7g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	55.2% 17.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	38.3% 0.61g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	221% 287g	130g per day for Men 19-50 years
Sugars	19.5% 14g	359% 260g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	12% 4.54g	38g per day for Men 19-50 years
Protein	162% 91g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	30% 4.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	10% 0.13mg	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	265% 1061μg	35% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.05% 36.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1099% 165mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Calcium	39.5% 395mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	33.8% 0.3mg	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	243% 19.4mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	54.6% 1.26mg	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	738% 5166mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	88.2% 48.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	86% 1288mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cake, white, prepared from recipe with coconut frosting per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Cake, white, prepared from recipe with coconut frosting to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Cake, white, prepared from recipe with coconut frosting:

• 1 pound of Oil Roasted Sunflower Seeds has 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 3.9 times more Vitamin B3, 41.6 times more Vitamin B5, 27.3 times more Vitamin B6, 7.5 times more Vitamin B9 and 302.8 times more Vitamin E than Cake, white, prepared from recipe with coconut frosting.
• While 1 lb of Cake, white, prepared from recipe with coconut frosting contains more Vitamin B12 and 1.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 pound of Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Cake, white, prepared from recipe with coconut frosting:

• 1 pound of Oil Roasted Sunflower Seeds has 26.9 times more Copper, 3.7 times more Iron, 10.6 times more Magnesium, 7.5 times more Manganese, 16.3 times more Phosphorus, 4.9 times more Potassium, 7.3 times more Selenium and 15.8 times more Zinc than Cake, white, prepared from recipe with coconut frosting.
• While 1 lb of Cake, white, prepared from recipe with coconut frosting contains 94.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cake, white, prepared from recipe with coconut frosting contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 5 times more Fat, 1.8 times more Saturated Fat, 16.9 times more Omega 6, 10.6 times more Fiber and 4.6 times more Protein than Cake, white, prepared from recipe with coconut frosting.
• While 1 lb of Cake, white, prepared from recipe with coconut frosting contains 1.7 times more Omega 3, 2.8 times more Carbohydrate and 18.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.