Comparing Nutrients in 14 ounces Puddings, tapioca, ready-to-eat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.8% 516kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	765% 130g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.2% 86g	73.5% 96g	130g per day for Men 19-50 years
Sugars	81.6% 59g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	0% 0g	116% 44g	38g per day for Men 19-50 years
Protein	14% 7.74g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	7.94% 0.095mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	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	2.98% 12μg	235% 941μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	34.7% 0.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	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	3.97% 0.6mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 282mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	5.46% 0.44mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	34% 238mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	38.4% 575mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	191% 21mg	11mg per day for Men 19-50 years
Water	7.7% 285g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Puddings, tapioca, ready-to-eat vs Roasted Sunflower Seeds:

• Puddings, tapioca, ready-to-eat have more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, 108.3 times more Vitamin B3, 30 times more Vitamin B5, 33.5 times more Vitamin B6, 79 times more Vitamin B9, 4.7 times more Vitamin C, 174 times more Vitamin E and 6.8 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Puddings, tapioca, ready-to-eat vs Roasted Sunflower Seeds:

• Puddings, tapioca, ready-to-eat have 48.3 times more Sodium and 59.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 101.7 times more Copper, 34.5 times more Iron, 21.5 times more Magnesium, 191.8 times more Manganese, 19.3 times more Phosphorus, 9.2 times more Potassium, more Selenium and 24 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puddings, tapioca, ready-to-eat have 5.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.5 times more Energy, 12.8 times more Fat, 5.4 times more Saturated Fat, more Omega 3, 455.3 times more Omega 6, more Fiber and 9.9 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 14 oz.
• Both Puddings, tapioca, ready-to-eat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.