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

Macros Ratio

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

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Sunflower Seeds	Recommended Dietary Allowance
Energy	12.7% 369kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	63.7% 83g	61% 79.4g	130g per day for Men 19-50 years
Sugars	86.2% 62.5g	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	3.13% 1.2g	90% 34g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	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	5.95% 0.071mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.16% 0.35mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	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	25% 0.6μg	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	0% 0mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	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	84% 6.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	30.6% 214mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	180% 20mg	11mg per day for Men 19-50 years
Water	8.18% 303g	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, fat free vs Sunflower Seeds:

• Puddings, chocolate, ready-to-eat, fat free have more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 82.2 times more Vitamin B1, 4.8 times more Vitamin B2, 95.8 times more Vitamin B3, 7.6 times more Vitamin B5, 84.1 times more Vitamin B6, 75.7 times more Vitamin B9, more Vitamin C and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 oz.

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

• Puddings, chocolate, ready-to-eat, fat free have 17.1 times more Sodium and 16.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 21.7 times more Copper, 3.1 times more Iron, 21.7 times more Magnesium, 25 times more Manganese, 12.2 times more Phosphorus, 3.1 times more Potassium, 33.1 times more Selenium and 16.7 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.

Comparison of macro-nutrients per 14 ounces:

• Puddings, chocolate, ready-to-eat, fat free have 6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.3 times more Energy, 171.5 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 28.7 times more Fiber and 10.8 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.