Comparing Nutrients in 14 ounces Puddings, coconut cream, dry mix, regular VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, regular	1%	24%	75%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Puddings, coconut cream, dry mix, regular	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	59.4% 1723kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	46.5% 45g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	70% 91g	130g per day for Men 19-50 years
Sugars	441% 320g	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	NA	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	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	111% 42g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, regular	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	3.3% 0.04mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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% 7.94μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	1.85% 0.28mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, regular	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	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	28.3% 2.26mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	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	20% 139mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	180% 2707mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, coconut cream, dry mix, regular vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 32 times more Vitamin B1, 9.7 times more Vitamin B2, 40.5 times more Vitamin B3, 51.4 times more Vitamin B5, 15.8 times more Vitamin B6, 117 times more Vitamin B9, 3.7 times more Vitamin C, 519 times more Vitamin E and 31 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Puddings, coconut cream, dry mix, regular vs Oil Roasted Sunflower Seeds:

• Puddings, coconut cream, dry mix, regular have 227.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.9 times more Calcium, 12.6 times more Copper, 7.5 times more Iron, 8.5 times more Magnesium, 4.5 times more Manganese, 32.5 times more Phosphorus, 3.6 times more Potassium, 21.7 times more Selenium and 14.9 times more Zinc than Puddings, coconut cream, dry mix, regular.

Comparison of macro-nutrients per 14 ounces:

• Puddings, coconut cream, dry mix, regular have 1.6 times more Saturated Fat, 3.6 times more Carbohydrate and 25.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Energy, 4.5 times more Fat, more Omega 3, more Omega 6, 6.6 times more Fiber and 20.1 times more Protein than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.