Comparing Nutrients in 14 ounces Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	50% 1453kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	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	1.04% 0.4g	111% 42g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	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	1.65% 0.02mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.47% 0.075mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.53% 0.02mg	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	0% 0μg	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	0% 0mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	NA	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	8.43% 0.67mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	1.7% 12mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	225% 3370mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 64 times more Vitamin B1, 11.7 times more Vitamin B2, 217.4 times more Vitamin B3, 231.3 times more Vitamin B5, 158.4 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Oil Roasted Sunflower Seeds:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 283 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 75.2 times more Copper, 25.2 times more Iron, 31.8 times more Magnesium, 83.2 times more Manganese, 379.7 times more Phosphorus, 1.9 times more Potassium, 111.7 times more Selenium and 260.5 times more Zinc than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.

Comparison of macro-nutrients per 14 ounces:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 3.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 34.2 times more Fat, 26.2 times more Saturated Fat, 2 times more Omega 3, 50.3 times more Omega 6, 106 times more Fiber and 200.6 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.