Comparing Nutrients in 5 ounces Cake, gingerbread, dry mix VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cake, gingerbread, dry mix	4%	28%	68%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cake, gingerbread, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.4% 619kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.6g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.3% 106g	26.2% 34g	130g per day for Men 19-50 years
Sugars	91% 66g	5.34% 3.87g	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	6.34% 2.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	11% 6.24g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cake, gingerbread, dry mix	Roasted 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	40% 0.48mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	87.7% 1.14mg	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	18% 72.3μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	2.2% 2mg	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	1.9% 0.28mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, gingerbread, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.3% 133mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	38.7% 0.35mg	288% 2.6mg	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	83.3% 6.66mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	130% 3mg	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	45.8% 320mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	62% 931mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.24g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cake, gingerbread, dry mix vs Roasted Sunflower Seeds:

• Cake, gingerbread, dry mix has 3.2 times more Vitamin B1 and 2.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B3, 30 times more Vitamin B5, 19.6 times more Vitamin B6, 4.6 times more Vitamin B9, 7 times more Vitamin C and 130.5 times more Vitamin E than Cake, gingerbread, dry mix.
• Both Cake, gingerbread, dry mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Cake, gingerbread, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cake, gingerbread, dry mix vs Roasted Sunflower Seeds:

• Cake, gingerbread, dry mix has 1.3 times more Calcium, 1.2 times more Iron and 219 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.4 times more Copper, 6.1 times more Magnesium, 3.8 times more Manganese, 5.1 times more Phosphorus, 2.5 times more Potassium, 37.8 times more Selenium and 14.7 times more Zinc than Cake, gingerbread, dry mix.

Comparison of macro-nutrients per 5 ounces:

• Cake, gingerbread, dry mix has 1.3 times more Omega 3, 3.1 times more Carbohydrate and 17.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.6 times more Fat, 1.5 times more Saturated Fat, 19.6 times more Omega 6, 6.5 times more Fiber and 4.4 times more Protein than Cake, gingerbread, dry mix.
• Both Cake, gingerbread, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.