Comparing Nutrients in 100 grams Cake, pudding-type, chocolate, dry mix VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, chocolate, dry mix	4%	18%	78%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cake, pudding-type, chocolate, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.5% 391kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.14g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.78g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	16% 20.6g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	NA	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	6.05% 2.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, chocolate, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	62% 0.81mg	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	13.5% 54μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	1.56% 1.4mg	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	4.33% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, chocolate, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.3% 133mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	204% 1.83mg	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	36.5% 2.92mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	9.26% 0.21mg	92% 2.1mg	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	41% 286mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	NA	55μg per day for Men 19-50 years
Sodium	57.7% 866mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cake, pudding-type, chocolate, dry mix vs Toasted Sunflower Seeds:

• Cake, pudding-type, chocolate, dry mix has more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B3, 33.5 times more Vitamin B5, 26 times more Vitamin B6, 4.4 times more Vitamin B9 and 14 times more Vitamin C than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cake, pudding-type, chocolate, dry mix vs Toasted Sunflower Seeds:

• Cake, pudding-type, chocolate, dry mix has 2.3 times more Calcium and 288.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.7 times more Copper, 2.3 times more Iron, 3.1 times more Magnesium, 9.9 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium and 6.8 times more Zinc than Cake, pudding-type, chocolate, dry mix.

Comparison of macro-nutrients per 100 grams:

• Cake, pudding-type, chocolate, dry mix has 2.6 times more Omega 3 and 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 7 times more Fat, 1.7 times more Saturated Fat, 13.5 times more Omega 6, 5 times more Fiber and 3.7 times more Protein than Cake, pudding-type, chocolate, dry mix.
• Both Cake, pudding-type, chocolate, dry mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.