Comparing Nutrients in 14 ounces Puddings, banana, dry mix, instant, with added oil VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Puddings, banana, dry mix, instant, with added oil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	53% 1532kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.14g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	272% 353g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	NA	g per day for Men 19-50 years
Fiber	0% 0g	116% 44g	38g per day for Men 19-50 years
Protein	0% 0g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant, with added oil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.48% 0.024mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	245% 3.2mg	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% 0μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant, with added oil	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.4% 24mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	807% 7.26mg	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	5.95% 0.48mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	364% 8.37mg	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	456% 3191mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	397% 5949mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, banana, dry mix, instant, with added oil vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 106 times more Vitamin B1, 82 times more Vitamin B2, 3521 times more Vitamin B3, 1173.3 times more Vitamin B5, 804 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• Both Puddings, banana, dry mix, instant, with added oil as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Puddings, banana, dry mix, instant, with added oil vs Roasted Sunflower Seeds:

• Puddings, banana, dry mix, instant, with added oil have 499.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.7 times more Calcium, 87.1 times more Copper, 31.7 times more Iron, 64.5 times more Magnesium, 211 times more Manganese, 1.4 times more Phosphorus, 56.7 times more Potassium, 99.1 times more Selenium and 132.3 times more Zinc than Puddings, banana, dry mix, instant, with added oil.

Comparison of macro-nutrients per 14 ounces:

• Puddings, banana, dry mix, instant, with added oil have 1.7 times more Omega 3 and 3.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 11.3 times more Fat, 6.6 times more Saturated Fat, 16.5 times more Omega 6, more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• Both Puddings, banana, dry mix, instant, with added oil as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.