Comparing Nutrients in 100 calories Sunflower Seeds VS Puddings, chocolate, ready-to-eat, fat free

Weight per 100 calories

• Sunflower Seeds: 17g
• Puddings, chocolate, ready-to-eat, fat free: 108g

Sunflower Seeds have 6.3 times more energy per 100g than Puddings, chocolate, ready-to-eat, fat free. It has very high energy density when compared to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Puddings, chocolate, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.37% 1.08mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	17.3% 22.4g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	23.4% 17g	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	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	0.85% 0.32g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	3.7% 2.08g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	6.12% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	0.58% 0.094mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	1.32% 0.017mg	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	9.7% 39μg	0.81% 3.23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.72% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	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	40% 6.02mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.09% 0.11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	9.9% 0.089mg	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	11.2% 0.9mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	3.84% 16mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	3.65% 0.084mg	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	16% 113mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	6.58% 224mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	2.93% 0.32mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Puddings, chocolate, ready-to-eat, fat free:

• Dried Sunflower Seed Kernels have 13.1 times more Vitamin B1, 15.3 times more Vitamin B3, 1.2 times more Vitamin B5, 13.4 times more Vitamin B6, 12 times more Vitamin B9 and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.3 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Puddings, chocolate, ready-to-eat, fat free:

• Dried Sunflower Seed Kernels have 3.5 times more Copper, 3.5 times more Magnesium, 4 times more Manganese, 1.9 times more Phosphorus, 5.3 times more Selenium and 2.7 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 3.1 times more Calcium, 2 times more Iron, 2 times more Potassium, 107.5 times more Sodium and 101.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 27.3 times more Fat, more Saturated Fat, more Omega 6, 4.6 times more Fiber and 1.7 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 6.6 times more Carbohydrate and 37.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.