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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19.4% 564kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	799% 136g	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	70% 91g	130g per day for Men 19-50 years
Sugars	94% 68g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 61.5g	% 9.4g	g per day for Men 19-50 years
Fiber	0% 0g	111% 42g	38g per day for Men 19-50 years
Protein	15% 8.3g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.05% 0.49mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.2% 202mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	40.2% 603mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	7.45% 276g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat have more Vitamin A and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.3 times more Vitamin B1, 3.9 times more Vitamin B2, 33.6 times more Vitamin B3, 28.4 times more Vitamin B5, 44 times more Vitamin B6, 78 times more Vitamin B9, 3.7 times more Vitamin C, 117.2 times more Vitamin E and 5.2 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 14 oz.

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

• Puddings, chocolate, ready-to-eat have 50.7 times more Sodium and 45.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Calcium, 19.6 times more Copper, 3.4 times more Iron, 7.1 times more Magnesium, 17.6 times more Manganese, 20.3 times more Phosphorus, 2.6 times more Potassium, more Selenium and 15.3 times more Zinc than Puddings, chocolate, ready-to-eat.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, ready-to-eat have 5.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.2 times more Energy, 11.2 times more Fat, 5.6 times more Saturated Fat, 40.5 times more Omega 3, 332.1 times more Omega 6, more Fiber and 9.6 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Puddings, chocolate, ready-to-eat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.