Comparing Nutrients in 14 ounces Sunflower SeedsVS Cake, snack cakes, creme-filled, chocolate with frosting

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Cake, snack cakes, creme-filled, chocolate with frosting

36%

60%

14 oz ▼

Macro Nutrients

Sunflower Seedsvs Cake, snack cakes, creme-filled, chocolate with frosting

80%2318kcal

Energy

54.6%1584kcal

2318 kcalvs1584 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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211%204g

Fat

65%63.2g

204 gvs63.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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55.3%17.7g

Saturated Fat

60.6%19.4g

17.7 gvs19.4 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15%0.24g

Omega 3

43%0.69g

0.24 gvs0.69 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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538%91g

Omega 6

38.5%6.54g

91 gvs6.54 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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61%79.4g

Carbohydrate

184%239g

79.4 gvs239 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.3%10.4g

Sugars

207%150g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10.4 gvs150 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%9.92g

Sucrose

9.92 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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90%34g

Fiber

33.4%12.7g

34 gvs12.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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147%82.5g

Protein

25.7%14.4g

82.5 gvs14.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Cake, snack cakes, creme-filled, chocolate with frosting

1.32%12μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

12 μgvs3.97 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

490%5.87mg

Vitamin B1

12.2%0.15mg

Thiamine

5.87 mgvs0.15 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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108%1.4mg

Vitamin B2

23%0.3mg

Riboflavin

1.4 mgvs0.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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207%33mg

Vitamin B3

23%3.67mg

Niacin, nicotinic acid, niacinamide

33 mgvs3.67 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

89.7%4.5mg

Vitamin B5

6.6%0.33mg

Pantothenic acid

4.5 mgvs0.33 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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411%5.34mg

Vitamin B6

43.7%0.57mg

Pyridoxine

5.34 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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225%901μg

Vitamin B9

25.8%103μg

Folates and Folic Acid

901 μgvs103 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

9.92%0.24μg

Cobalamin

0 μgvs0.24 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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6.17%5.56mg

Vitamin C

8.38%7.54mg

Ascorbic acid

5.56 mgvs7.54 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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931%140mg

Vitamin E

29%4.33mg

Tocopherols and Tocotrienols

140 mgvs4.33 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

35%42μg

Phytomenadione or phylloquinone

0 μgvs42 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Cake, snack cakes, creme-filled, chocolate with frosting

31%310mg

Calcium

46%460mg

310 mgvs460 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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794%7.14mg

Copper

135%1.2mg

7.14 mgvs1.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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260%21mg

Iron

179%14.3mg

21 mgvs14.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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307%1290mg

Magnesium

34%143mg

1290 mgvs143 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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336%7.74mg

Manganese

83.7%1.92mg

7.74 mgvs1.92 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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374%2619mg

Phosphorus

49.3%345mg

2619 mgvs345 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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75.3%2560mg

Potassium

20.5%699mg

2560 mgvs699 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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382%210μg

Selenium

24.5%13.5μg

210 μgvs13.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.4%35.7mg

Sodium

88%1318mg

35.7 mgvs1318 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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180%20mg

Zinc

37.5%4.13mg

20 mgvs4.13 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.51%18.8g

Water

2%73.7g

18.8 gvs73.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Cake, snack cakes, creme-filled, chocolate with frosting:

Dried Sunflower Seed Kernels have 40 times more Vitamin B1, 4.7 times more Vitamin B2, 9 times more Vitamin B3, 13.6 times more Vitamin B5, 9.4 times more Vitamin B6, 8.7 times more Vitamin B9 and 32.3 times more Vitamin E than Cake, snack cakes, creme-filled, chocolate with frosting.
While Cake, snack cakes, creme-filled, chocolate with frosting contain more Vitamin B12, 1.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Cake, snack cakes, creme-filled, chocolate with frosting:

Dried Sunflower Seed Kernels have 5.9 times more Copper, 1.5 times more Iron, 9 times more Magnesium, 4 times more Manganese, 7.6 times more Phosphorus, 3.7 times more Potassium, 15.6 times more Selenium and 4.8 times more Zinc than Cake, snack cakes, creme-filled, chocolate with frosting.
While Cake, snack cakes, creme-filled, chocolate with frosting contain 1.5 times more Calcium and 36.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

Dried Sunflower Seed Kernels have 1.5 times more Energy, 3.2 times more Fat, 14 times more Omega 6, 2.7 times more Fiber and 5.7 times more Protein than Cake, snack cakes, creme-filled, chocolate with frosting.
While Cake, snack cakes, creme-filled, chocolate with frosting contain 2.9 times more Omega 3, 3 times more Carbohydrate and 14.4 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Cake, snack cakes, creme-filled, chocolate with frosting have similar amounts of Saturated Fat per 14 oz.
Both Dried Sunflower Seed Kernels as well as Cake, snack cakes, creme-filled, chocolate with frosting have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Sunflower SeedsVS Roasted Sunflower SeedsCake, snack cakes, creme-filled, chocolate with frostingVS Roasted Sunflower SeedsSunflower SeedsVS Cake, white, dry mix, special dietary (includes lemon-flavored)Cake, snack cakes, creme-filled, chocolate with frostingVS Cake, white, dry mix, special dietary (includes lemon-flavored)

Compare Foods

Comparing Nutrients in 14 ounces Sunflower SeedsVS Cake, snack cakes, creme-filled, chocolate with frosting

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: