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

Macros Ratio

	Protein	Fat	Carbs
Cake, white, prepared from recipe with coconut frosting	5%	26%	69%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cake, white, prepared from recipe with coconut frosting	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.4% 706kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	23.7% 4.02g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	157% 114g	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	5.22% 2g	58% 22g	38g per day for Men 19-50 years
Protein	15.6% 8.73g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Cake, white, prepared from recipe with coconut frosting	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.43% 0.058mg	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	15.4% 61.5μg	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	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, white, prepared from recipe with coconut frosting	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 179mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	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	28.8% 2.3mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	20% 139mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	5.78% 196mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	37.6% 564mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.064% 2.4g	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 Roasted Sunflower Seeds:

• Cake, white, prepared from recipe with coconut frosting has more Vitamin A, 1.2 times more Vitamin B1, more Vitamin B12, more Vitamin D and 1.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B2, 6.6 times more Vitamin B3, 42.2 times more Vitamin B5, 27.7 times more Vitamin B6, 7.6 times more Vitamin B9, 14 times more Vitamin C and 217.5 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 Roasted Sunflower Seeds:

• Cake, white, prepared from recipe with coconut frosting has 1.3 times more Calcium and 94.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 27.3 times more Copper, 3.3 times more Iron, 10.8 times more Magnesium, 7.6 times more Manganese, 16.5 times more Phosphorus, 8.6 times more Potassium, 7.4 times more Selenium and 16 times more Zinc than Cake, white, prepared from recipe with coconut frosting.

Comparison of macro-nutrients per 7 ounces:

• Cake, white, prepared from recipe with coconut frosting has 2 times more Omega 3, 2.6 times more Carbohydrate and 21 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 4.8 times more Fat, 1.3 times more Saturated Fat, 16.2 times more Omega 6, 11.1 times more Fiber and 4.4 times more Protein than Cake, white, prepared from recipe with coconut frosting.
• Both Cake, white, prepared from recipe with coconut frosting as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.