Comparing Nutrients in 14 ounces Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Sunflower Seeds	Recommended Dietary Allowance
Energy	48% 1389kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	9% 1.53g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 336g	61% 79.4g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	90% 34g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.35% 0.056mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	411% 5.34mg	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	0.99% 3.97μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	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	2.1% 0.32mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Sunflower Seeds	Recommended Dietary Allowance
Calcium	56.8% 568mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	794% 7.14mg	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% 1.5mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	7.08% 0.16mg	336% 7.74mg	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	1343% 9398mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	992% 14883mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.73% 27g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Sunflower Seeds:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 296 times more Vitamin B1, 16.9 times more Vitamin B2, 595.4 times more Vitamin B3, 24 times more Vitamin B5, 269 times more Vitamin B6, 227 times more Vitamin B9, more Vitamin C and 439.6 times more Vitamin E than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Sunflower Seeds:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 1.8 times more Calcium, 3.6 times more Phosphorus and 416.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 47.4 times more Copper, 13.8 times more Iron, 65 times more Magnesium, 47.6 times more Manganese, 21.5 times more Potassium, 66.3 times more Selenium and 50 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.

Comparison of macro-nutrients per 14 ounces:

• Puddings, all flavors except chocolate, low calorie, instant, dry mix have 4.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Energy, 57.2 times more Fat, 45 times more Saturated Fat, 1.3 times more Omega 3, 59.7 times more Omega 6, 2.9 times more Sugars, 10.8 times more Fiber and 25.7 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.