Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Cake, pudding-type, chocolate, dry mix

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cake, pudding-type, chocolate, dry mix	4%	18%	78%

Macro Nutrients

	Toasted Sunflower Seeds	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Energy	97% 2808kcal	61% 1774kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	49.6% 16g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	57.3% 0.92g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	280% 364g	130g per day for Men 19-50 years
Sugars	NA	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	137% 52g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	139% 78g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	59.3% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	68.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 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	270% 1080μg	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	NA	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cake, pudding-type, chocolate, dry mix	Recommended Dietary Allowance
Calcium	26% 259mg	60.3% 603mg	1000mg per day for Men 19-50 years
Copper	924% 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	386% 31mg	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	417% 9.6mg	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	750% 5253mg	185% 1297mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	32% 3.54mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.48% 17.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cake, pudding-type, chocolate, dry mix per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 33.5 times more Vitamin B5, 26 times more Vitamin B6 and 4.4 times more Vitamin B9 than Cake, pudding-type, chocolate, dry mix.
• While 1 lb of Cake, pudding-type, chocolate, dry mix contains more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt as well as Cake, pudding-type, chocolate, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 6.7 times more Copper, 2.3 times more Iron, 3.1 times more Magnesium, 9.9 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium and 6.8 times more Zinc than Cake, pudding-type, chocolate, dry mix.
• While 1 lb of Cake, pudding-type, chocolate, dry mix contains 2.3 times more Calcium and 288.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Energy, 7 times more Fat, 1.7 times more Saturated Fat, 13.5 times more Omega 6, 5 times more Fiber and 3.7 times more Protein than Cake, pudding-type, chocolate, dry mix.
• While 1 lb of Cake, pudding-type, chocolate, dry mix contains 2.6 times more Omega 3 and 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.