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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seeds	Cake, white, prepared from recipe with coconut frosting	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	4.43% 0.058mg	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	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.65% 16IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dried Sunflower Seed Kernels have 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.
• While Cake, white, prepared from recipe with coconut frosting contains 4 times more Vitamin A, more Vitamin B12, more Vitamin D and more Vitamin K than Dried Sunflower Seed Kernels.

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

• Dried Sunflower Seed Kernels have 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.
• While Cake, white, prepared from recipe with coconut frosting contains 31.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cake, white, prepared from recipe with coconut frosting have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Cake, white, prepared from recipe with coconut frosting contains 2.3 times more Omega 3, 3.2 times more Carbohydrate and 21.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cake, white, prepared from recipe with coconut frosting have similar amounts of Saturated Fat per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Cake, white, prepared from recipe with coconut frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.