Comparing Nutrients in 7 ounces Cake, white, prepared from recipe with coconut frosting VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cake, white, prepared from recipe with coconut frosting	Sunflower Seeds	Recommended Dietary Allowance
Energy	24.4% 706kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	23.7% 4.02g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	157% 114g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	5.22% 2g	45% 17g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cake, white, prepared from recipe with coconut frosting	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	205% 2.67mg	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	15.4% 61.5μg	113% 450μg	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	0.22% 0.2mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.65% 16IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.6% 0.24mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, white, prepared from recipe with coconut frosting	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 179mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	397% 3.57mg	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	28.8% 2.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	168% 3.87mg	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	20% 139mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	37.6% 564mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cake, white, prepared from recipe with coconut frosting vs Sunflower Seeds:

• Cake, white, prepared from recipe with coconut frosting has 4 times more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.6 times more Vitamin B1, 1.9 times more Vitamin B2, 7.8 times more Vitamin B3, 6.8 times more Vitamin B5, 46.4 times more Vitamin B6, 7.3 times more Vitamin B9, 14 times more Vitamin C and 293.1 times more Vitamin E than Cake, white, prepared from recipe with coconut frosting.

Comparing minerals per 7 ounces for Cake, white, prepared from recipe with coconut frosting vs Sunflower Seeds:

• Cake, white, prepared from recipe with coconut frosting has 31.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26.9 times more Copper, 4.5 times more Iron, 27.1 times more Magnesium, 7 times more Manganese, 9.4 times more Phosphorus, 6.5 times more Potassium, 5 times more Selenium and 15.2 times more Zinc than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting and Dried Sunflower Seed Kernels have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cake, white, prepared from recipe with coconut frosting has 2.3 times more Omega 3, 3.2 times more Carbohydrate and 21.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 5 times more Fat, 11.4 times more Omega 6, 8.6 times more Fiber and 4.7 times more Protein than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting and Dried Sunflower Seed Kernels have similar amounts of Saturated Fat per 7 oz.
• Both Cake, white, prepared from recipe with coconut frosting as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.