Comparing Nutrients in 14 ounces Puddings, chocolate, ready-to-eat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Energy	19.4% 564kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	538% 91g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	61% 79.4g	130g per day for Men 19-50 years
Sugars	94% 68g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 61.5g	% 9.92g	g per day for Men 19-50 years
Fiber	0% 0g	90% 34g	38g per day for Men 19-50 years
Protein	15% 8.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	2.98% 12μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	8.2% 1.23mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.2% 202mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	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	63% 5.04mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	31.8% 222mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	180% 20mg	11mg per day for Men 19-50 years
Water	7.45% 276g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, chocolate, ready-to-eat vs Sunflower Seeds:

• Puddings, chocolate, ready-to-eat have 4.7 times more Vitamin A and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 61.7 times more Vitamin B1, 4.9 times more Vitamin B2, 67.8 times more Vitamin B3, 4.6 times more Vitamin B5, 74.7 times more Vitamin B6, 75.7 times more Vitamin B9, 4.7 times more Vitamin C and 113.5 times more Vitamin E than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Puddings, chocolate, ready-to-eat vs Sunflower Seeds:

• Puddings, chocolate, ready-to-eat have 16.9 times more Sodium and 14.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 19.6 times more Copper, 4.1 times more Iron, 18.1 times more Magnesium, 16.5 times more Manganese, 11.8 times more Phosphorus, 3.5 times more Potassium, more Selenium and 14.7 times more Zinc than Puddings, chocolate, ready-to-eat.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, ready-to-eat have 6.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Energy, 11.2 times more Fat, 3.5 times more Saturated Fat, 30 times more Omega 3, 223.8 times more Omega 6, more Fiber and 9.9 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Puddings, chocolate, ready-to-eat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.