Comparing Nutrients in 5 ounces Cake, pudding-type, carrot, dry mix VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, carrot, dry mix	5%	21%	74%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cake, pudding-type, carrot, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.3% 588kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	6.52% 2.1g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	28.7% 4.87g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	13% 7.23g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, carrot, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	15.3% 137μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.13mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	86.4% 1.12mg	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	23.7% 95μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, carrot, dry mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.4% 244mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	7.87% 0.071mg	284% 2.56mg	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	32% 2.55mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	128% 2.95mg	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	50% 350mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	38.4% 21μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	53.6% 804mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pudding-type, carrot, dry mix VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cake, pudding-type, carrot, dry mix versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cake, pudding-type, carrot, dry mix vs Oil Roasted Sunflower Seeds:

• 5 ounces of Cake, pudding-type, carrot, dry mix have more Vitamin A than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 23.6 times more Vitamin B5, 10 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cake, pudding-type, carrot, dry mix.
• Both Cake, pudding-type, carrot, dry mix and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Cake, pudding-type, carrot, dry mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cake, pudding-type, carrot, dry mix vs Oil Roasted Sunflower Seeds:

• 5 ounces of Cake, pudding-type, carrot, dry mix have 2 times more Calcium and 189 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 36.1 times more Copper, 2.4 times more Iron, 15.9 times more Magnesium, 3.9 times more Manganese, 4.6 times more Phosphorus, 2.9 times more Potassium, 5.2 times more Selenium and 26.1 times more Zinc than Cake, pudding-type, carrot, dry mix.
• 5 ounces of Cake, pudding-type, carrot, dry mix lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cake, pudding-type, carrot, dry mix have 3.1 times more Omega 3 and 3.5 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 5.2 times more Fat, 4.8 times more Saturated Fat, 10 times more Omega 6 and 3.9 times more Protein than Cake, pudding-type, carrot, dry mix.