Comparing Nutrients in 7 ounces Cake, snack cakes, creme-filled, chocolate with frosting VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cake, snack cakes, creme-filled, chocolate with frosting	4%	36%	60%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cake, snack cakes, creme-filled, chocolate with frosting	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27.3% 792kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	32.6% 31.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	103% 75g	7.47% 5.4g	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	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	16.7% 6.35g	58% 22g	38g per day for Men 19-50 years
Protein	13% 7.2g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cake, snack cakes, creme-filled, chocolate with frosting	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	123% 1.6mg	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	13% 51.6μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.2% 3.77mg	3.1% 2.78mg	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	14.4% 2.16mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, snack cakes, creme-filled, chocolate with frosting	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 230mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	404% 3.63mg	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	89.3% 7.14mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	182% 4.2mg	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	24.7% 173mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1% 37g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cake, snack cakes, creme-filled, chocolate with frosting vs Roasted Sunflower Seeds:

• Cake, snack cakes, creme-filled, chocolate with frosting have more Vitamin B12, 1.4 times more Vitamin C and 3.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Vitamin B1, 3.3 times more Vitamin B2, 7.6 times more Vitamin B3, 84.8 times more Vitamin B5, 5.6 times more Vitamin B6, 9.1 times more Vitamin B9 and 23.9 times more Vitamin E than Cake, snack cakes, creme-filled, chocolate with frosting.
• Both Cake, snack cakes, creme-filled, chocolate with frosting as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cake, snack cakes, creme-filled, chocolate with frosting vs Roasted Sunflower Seeds:

• Cake, snack cakes, creme-filled, chocolate with frosting have 1.7 times more Calcium and 110.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6 times more Copper, 3.6 times more Magnesium, 4.4 times more Manganese, 13.3 times more Phosphorus, 4.8 times more Potassium, 23.3 times more Selenium and 5.1 times more Zinc than Cake, snack cakes, creme-filled, chocolate with frosting.
• Both Cake, snack cakes, creme-filled, chocolate with frosting and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cake, snack cakes, creme-filled, chocolate with frosting have 2.5 times more Omega 3, 2.5 times more Carbohydrate and 13.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 3.1 times more Fat, 19.9 times more Omega 6, 3.5 times more Fiber and 5.3 times more Protein than Cake, snack cakes, creme-filled, chocolate with frosting.
• Both Cake, snack cakes, creme-filled, chocolate with frosting and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Saturated Fat per 7 oz.
• Both Cake, snack cakes, creme-filled, chocolate with frosting as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.