Comparing Nutrients in 14 ounces Puddings, vanilla, dry mix, regular VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, dry mix, regular	0%	1%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, vanilla, dry mix, regular	Sunflower Seeds	Recommended Dietary Allowance
Energy	52% 1504kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	285% 371g	61% 79.4g	130g per day for Men 19-50 years
Sugars	434% 315g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	90% 34g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, dry mix, regular	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.025% 0.004mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	411% 5.34mg	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	225% 901μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, dry mix, regular	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	794% 7.14mg	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	3.97% 0.32mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.032mg	336% 7.74mg	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	1.13% 7.94mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	162% 2433mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain more Vitamin B1, 27.3 times more Vitamin B2, 8335 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin E than Puddings, vanilla, dry mix, regular.
• Both Puddings, vanilla, dry mix, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Puddings, vanilla, dry mix, regular vs Sunflower Seeds:

• Puddings, vanilla, dry mix, regular have 68.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.6 times more Calcium, 85.7 times more Copper, 65.6 times more Iron, more Magnesium, 243.8 times more Manganese, 330 times more Phosphorus, 32.3 times more Potassium, 58.9 times more Selenium and 250 times more Zinc than Puddings, vanilla, dry mix, regular.

Comparison of macro-nutrients per 14 ounces:

• Puddings, vanilla, dry mix, regular have 4.7 times more Carbohydrate and 30.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 128.7 times more Fat, 49.5 times more Saturated Fat, 6 times more Omega 3, 144.1 times more Omega 6, 14.3 times more Fiber and 69.3 times more Protein than Puddings, vanilla, dry mix, regular.
• Both Puddings, vanilla, dry mix, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.