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

Macros Ratio

	Protein	Fat	Carbs
Cake, pudding-type, yellow, dry mix	4%	21%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cake, pudding-type, yellow, dry mix	Sunflower Seeds	Recommended Dietary Allowance
Energy	14.6% 423kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.47g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7.23% 1.23g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	15.4% 20g	130g per day for Men 19-50 years
Sugars	61% 44.2g	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	7.14% 4g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cake, pudding-type, yellow, dry mix	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.23% 0.016mg	103% 1.35mg	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	26% 104μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.1% 0.05μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	5.13% 0.77mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pudding-type, yellow, dry mix	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.5% 115mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	6.44% 0.058mg	200% 1.8mg	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	19.6% 1.57mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	84.8% 1.95mg	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	36% 253mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	1.85% 63mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	57.3% 860mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.11% 4g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Cake, pudding-type, yellow, dry mix has more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3.2 times more Vitamin B3, 4.7 times more Vitamin B5, 84.1 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 45.7 times more Vitamin E than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 100 g.

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

• Cake, pudding-type, yellow, dry mix has 1.5 times more Calcium and 95.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 31 times more Copper, 3.3 times more Iron, 36.1 times more Magnesium, 7 times more Manganese, 2.6 times more Phosphorus, 10.2 times more Potassium, 22.1 times more Selenium and 18.5 times more Zinc than Cake, pudding-type, yellow, dry mix.

Comparison of macro-nutrients per 100 grams:

• Cake, pudding-type, yellow, dry mix has 4 times more Carbohydrate and 16.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Energy, 5.3 times more Fat, 1.8 times more Saturated Fat, 18.8 times more Omega 6, 12.3 times more Fiber and 5.2 times more Protein than Cake, pudding-type, yellow, dry mix.
• Both Cake, pudding-type, yellow, dry mix and Dried Sunflower Seed Kernels have similar amounts of Omega 3 per 100 g.
• Both Cake, pudding-type, yellow, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.