Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Cake, angelfood, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	40% 1155kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	89.6% 116g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	83.5% 60.5g	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	58% 22g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	2.12% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	0.92% 0.012mg	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	118% 470μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	0% 0mg	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	345% 51.8mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	14% 139mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	15% 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	94% 7.54mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	5.44% 0.13mg	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	327% 2292mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	55.2% 30.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	67.6% 1014mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	1.76% 65.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Cake, angelfood, dry mix, prepared:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B2, 41.2 times more Vitamin B3, 64 times more Vitamin B5, 134 times more Vitamin B6, 12.5 times more Vitamin B9, more Vitamin C, 2610 times more Vitamin E and 27 times more Vitamin K than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cake, angelfood, dry mix, prepared have similar amounts of Vitamin B1 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Cake, angelfood, dry mix, prepared:

• Dry Roasted Sunflower Seed Kernels no Salt have 26.9 times more Copper, 16.5 times more Iron, 16.1 times more Magnesium, 33.5 times more Manganese, 5 times more Phosphorus, 6.3 times more Potassium, 5.2 times more Selenium and 40.7 times more Zinc than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 170.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cake, angelfood, dry mix, prepared have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Energy, 166 times more Fat, 121.4 times more Saturated Fat, 9.9 times more Omega 3, 280.2 times more Omega 6, 55.5 times more Fiber and 3.2 times more Protein than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 2.4 times more Carbohydrate and 11.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.