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Comparing Nutrients in 100 calories Puddings, banana, dry mix, instantVS Sunflower Seeds

Weight per 100 calories

Puddings, banana, dry mix, instant
27g
Sunflower Seeds
17g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Puddings, banana, dry mix, instant, which is very high in comparison to other foods. Puddings, banana, dry mix, instant having high energy density.

Which food has more nutrients per 100 calories - Puddings, banana, dry mix, instant or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Puddings, banana, dry mix, instant
0%
1%
99%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Sweets rich in Energy
0.17%0.16g
Fat
9.1%8.8g
0.16 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Sweets rich in Fat
0.077%0.025g
Saturated Fat
2.4%0.76g
0.025 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Sweets rich in Saturated Fat
0.68%0.011g
Omega 3
0.64%0.01g
0.011 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Sweets rich in Omega 3
0.5%0.084g
Omega 6
23.2%3.95g
0.084 gvs3.95 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Sweets rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19.4%25.3g
Carbohydrate
2.63%3.42g
25.3 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Sweets rich in Carbohydrate
28.8%21g
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
21 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Sweets rich in Sugars
NA
Fructose
NA
≤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 .

Find Sweets rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Sweets rich in Sucrose
0%0g
Fiber
3.88%1.47g
0 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Sweets rich in Fiber
0%0g
Protein
6.35%3.56g
0 gvs3.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Sweets rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
0 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Sweets rich in Vitamin A Buy Preformed Vegan Vitamin A
0.023%0mg
Vitamin B1
21%0.25mg
Thiamine
0 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B1 Buy Vegan Vitamin B1
0.063%0.001mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.001 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B2 Buy Vegan Vitamin B2
0.003%0.001mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
0.001 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
0.033%0.002mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.002 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
0.021%0mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B7
0%0μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
0 μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B9
0.11%0.003μg
Vitamin B12
0%0μg
Cobalamin
0.003 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0.27%0.24mg
Ascorbic acid
0 mgvs0.24 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Sweets rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Sweets rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
NA mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Sweets rich in Vitamin E
NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.16%1.63mg
Calcium
1.34%13.4mg
1.63 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Sweets rich in Calcium
0.64%0.006mg
Copper
34.2%0.31mg
0.006 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Sweets rich in Copper
NA
Fluoride
NA
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 .

Find Sweets rich in Fluoride
0.41%0.033mg
Iron
11.2%0.9mg
0.033 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Sweets rich in Iron
0.13%0.54mg
Magnesium
13.3%55.7mg
0.54 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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0.12%0.003mg
Manganese
14.5%0.33mg
0.003 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Sweets rich in Manganese
NA
Molybdenum
NA
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 .

Find Sweets rich in Molybdenum
31.3%219mg
Phosphorus
16%113mg
219 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Sweets rich in Phosphorus
0.12%4.1mg
Potassium
3.25%110mg
4.1 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Sweets rich in Potassium
0.4%0.22μg
Selenium
16.5%9.08μg
0.22 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Sweets rich in Selenium
27.2%408mg
Sodium
0.1%1.54mg
408 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Sweets rich in Sodium
0.099%0.011mg
Zinc
7.8%0.86mg
0.011 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Sweets rich in Zinc
0.021%0.76g
Water
0.022%0.81g
0.76 gvs0.81 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Sweets rich in Water
Lets compare vitamin content per 100 calories of Puddings, banana, dry mix, instant vs Sunflower Seeds:
Comparing minerals per 100 calories for Puddings, banana, dry mix, instant vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: