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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cake, angelfood, dry mix, prepared	9%	1%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Energy	40.5% 1175kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	89.6% 116g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	71% 40g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Oil 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	53% 0.64mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	2.12% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cake, angelfood, dry mix, prepared	Recommended Dietary Allowance
Calcium	17.3% 173mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	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	94% 10.3mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	1.76% 65.3g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3.5 times more Vitamin B1, 1.4 times more Vitamin B2, 24.2 times more Vitamin B3, 63.1 times more Vitamin B5, 132 times more Vitamin B6, 12.3 times more Vitamin B9, more Vitamin C, 3633 times more Vitamin E and 31 times more Vitamin K than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Cake, angelfood, dry mix, prepared:

• Oil Roasted Sunflower Seed Kernels have 26.5 times more Copper, 18.6 times more Iron, 15.9 times more Magnesium, 33 times more Manganese, 4.9 times more Phosphorus, 3.6 times more Potassium, 5.1 times more Selenium and 40.1 times more Zinc than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 170.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Cake, angelfood, dry mix, prepared have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Energy, 171 times more Fat, 164.4 times more Saturated Fat, 11.6 times more Omega 3, 292.4 times more Omega 6, 53 times more Fiber and 3.3 times more Protein than Cake, angelfood, dry mix, prepared.
• While Cake, angelfood, dry mix, prepared contains 2.6 times more Carbohydrate and 9.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cake, angelfood, dry mix, prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.