Comparing Nutrients in 7 ounces Sunflower Seeds VS Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	6%	47%	47%

Macro Nutrients

	Sunflower Seeds	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Energy	40% 1159kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	44.4% 43g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	74.7% 97g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	78.7% 57g	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	2.8% 2.02g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 52.6g	g per day for Men 19-50 years
Fiber	45% 17g	5.22% 2g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	4.58% 0.06mg	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	113% 450μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style	Recommended Dietary Allowance
Calcium	15.5% 155mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	12.3% 0.11mg	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	130% 10.4mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	16.7% 0.38mg	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	187% 1310mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	47.2% 708mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	1.14% 42.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style:

• 7 ounces of Sunflower Seeds have 18.5 times more Vitamin B1, 2.4 times more Vitamin B2, 13.4 times more Vitamin B3 and 44.8 times more Vitamin B6 than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.

Comparing minerals per 7 ounces for Sunflower Seeds vs Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style:

• 7 ounces of Sunflower Seeds have 1.5 times more Calcium, 32.1 times more Copper, 3.5 times more Iron, 25 times more Magnesium, 10.1 times more Manganese, 5.5 times more Phosphorus, 6.4 times more Potassium, 3.1 times more Selenium and 8.5 times more Zinc than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.
• While 7 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain 39.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seeds have 1.4 times more Energy, 2.4 times more Fat, 8.6 times more Fiber and 3.1 times more Protein than Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style.
• While 7 oz of Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style contain 2.4 times more Carbohydrate and 11 times more Sugars than Dried Sunflower Seed Kernels.