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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.7% 369kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	873% 148g	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	63% 81.7g	130g per day for Men 19-50 years
Sugars	86.2% 62.5g	NA	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	3.13% 1.2g	120% 45.6g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Toasted 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	5.95% 0.071mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.16% 0.35mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	246% 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	2.98% 12μg	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.18% 303g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate, ready-to-eat, fat free VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Puddings, chocolate, ready-to-eat, fat free versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have more Vitamin B12 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 18.1 times more Vitamin B1, 3.9 times more Vitamin B2, 48.3 times more Vitamin B3, 47.7 times more Vitamin B5, 50.3 times more Vitamin B6 and 79.3 times more Vitamin B9 than Puddings, chocolate, ready-to-eat, fat free.
• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat, fat free as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Puddings, chocolate, ready-to-eat, fat free have 51.3 times more Sodium and 76.2 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 22.1 times more Copper, 4 times more Iron, 8.6 times more Magnesium, 27.1 times more Manganese, 21.4 times more Phosphorus, 2.4 times more Potassium and 17.7 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 6.7 times more Energy, 189.3 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 38.3 times more Fiber and 8.9 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• Both Puddings, chocolate, ready-to-eat, fat free and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3, Omega 6 and Fiber