Comparing Nutrients in 14 ounces Puddings, rice, dry mix VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, rice, dry mix	3%	0%	97%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Puddings, rice, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51.5% 1492kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	NA	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 362g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	7.3% 2.78g	116% 44g	38g per day for Men 19-50 years
Protein	19% 10.7g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, rice, dry mix	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	82% 0.98mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	245% 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	0.99% 3.97μg	235% 941μg	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	6.17% 5.56mg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, rice, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	807% 7.26mg	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	89% 7.1mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	51.8% 1.2mg	364% 8.37mg	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	22% 155mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	97% 1453mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, rice, dry mix vs Roasted Sunflower Seeds:

• Puddings, rice, dry mix have 2.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 20.5 times more Vitamin B2, 3.5 times more Vitamin B3, 65.2 times more Vitamin B5, 61.8 times more Vitamin B6, 237 times more Vitamin B9 and more Vitamin C than Puddings, rice, dry mix.
• Both Puddings, rice, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Puddings, rice, dry mix vs Roasted Sunflower Seeds:

• Puddings, rice, dry mix have 122 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Calcium, 29.5 times more Copper, 2.1 times more Iron, 16.1 times more Magnesium, 7 times more Manganese, 29.6 times more Phosphorus, 170 times more Potassium, 158.6 times more Selenium and 17.1 times more Zinc than Puddings, rice, dry mix.

Comparison of macro-nutrients per 14 ounces:

• Puddings, rice, dry mix have 3.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 498 times more Fat, 15.9 times more Fiber and 7.2 times more Protein than Puddings, rice, dry mix.
• Both Puddings, rice, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.