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

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat	4%	26%	70%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, vanilla, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.8% 516kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.03g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	538% 91g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	61% 79.4g	130g per day for Men 19-50 years
Sugars	93% 67.4g	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	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	% 60.3g	% 9.92g	g per day for Men 19-50 years
Fiber	0% 0g	90% 34g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.23mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	2% 7.94μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	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	7.94% 1.2mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	19.4% 194mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	4.47% 0.36mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	23.2% 163mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	180% 20mg	11mg per day for Men 19-50 years
Water	7.7% 284g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Puddings, vanilla, ready-to-eat have more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 77.9 times more Vitamin B1, 5 times more Vitamin B2, 146.2 times more Vitamin B3, 7.4 times more Vitamin B5, 70.8 times more Vitamin B6, 113.5 times more Vitamin B9, 7 times more Vitamin C and 117.2 times more Vitamin E than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 oz.

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

• Puddings, vanilla, ready-to-eat have 19.1 times more Sodium and 15.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Calcium, 100 times more Copper, 58.3 times more Iron, 81.3 times more Magnesium, 177.3 times more Manganese, 16.1 times more Phosphorus, 9.9 times more Potassium, more Selenium and 31.3 times more Zinc than Puddings, vanilla, ready-to-eat.

Comparison of macro-nutrients per 14 ounces:

• Puddings, vanilla, ready-to-eat have 6.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Energy, 13.6 times more Fat, 4.4 times more Saturated Fat, more Omega 3, 264.9 times more Omega 6, more Fiber and 14.3 times more Protein than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Puddings, vanilla, ready-to-eat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.