Comparing Nutrients in 14 ounces Sunflower Seeds VS Puddings, chocolate, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Puddings, chocolate, dry mix, instant	2%	5%	93%

Macro Nutrients

	Sunflower Seeds	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Energy	80% 2318kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	7.33% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	268% 349g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	371% 269g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	147% 82.5g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	5.8% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	3.66% 0.048mg	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	225% 901μg	2.98% 12μg	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	6.17% 5.56mg	0% 0mg	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	931% 140mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Puddings, chocolate, dry mix, instant	Recommended Dietary Allowance
Calcium	31% 310mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	156% 1.4mg	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	260% 21mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	63.3% 1.46mg	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	374% 2619mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	27.5% 937mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	469% 7029mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 148 times more Vitamin B1, 6.5 times more Vitamin B2, 35.6 times more Vitamin B3, 45.2 times more Vitamin B5, 112.1 times more Vitamin B6, 75.7 times more Vitamin B9, more Vitamin C and 502.4 times more Vitamin E than Puddings, chocolate, dry mix, instant.
• While Puddings, chocolate, dry mix, instant contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Puddings, chocolate, dry mix, instant:

• Dried Sunflower Seed Kernels have 6.5 times more Calcium, 5.1 times more Copper, 4.1 times more Iron, 7.2 times more Magnesium, 5.3 times more Manganese, 9.2 times more Phosphorus, 2.7 times more Potassium, 21.2 times more Selenium and 8.1 times more Zinc than Puddings, chocolate, dry mix, instant.
• While Puddings, chocolate, dry mix, instant contain 196.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 27.1 times more Fat, 5.4 times more Saturated Fat, 1.8 times more Omega 3, 73.4 times more Omega 6, 2.4 times more Fiber and 9 times more Protein than Puddings, chocolate, dry mix, instant.
• While Puddings, chocolate, dry mix, instant contain 4.4 times more Carbohydrate and 25.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Puddings, chocolate, dry mix, instant have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.