Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Puddings, tapioca, dry mix

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Puddings, tapioca, dry mix	0%	0%	100%

Macro Nutrients

	Toasted Sunflower Seeds	Puddings, tapioca, dry mix	Recommended Dietary Allowance
Energy	84.7% 2457kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	NA	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	873% 148g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	288% 374g	130g per day for Men 19-50 years
Sugars	NA	356% 258g	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	120% 45.6g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	122% 68.3g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Puddings, tapioca, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	0.099% 0.016mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	0.31% 0.004mg	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	236% 945μg	0% 0μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Puddings, tapioca, dry mix	Recommended Dietary Allowance
Calcium	22.6% 226mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	12.8% 0.12mg	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	338% 27mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	5.7% 0.13mg	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	657% 4596mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	126% 1893mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Puddings, tapioca, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Puddings, tapioca, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Toasted Sunflower Seeds have 325 times more Vitamin B1, 47.5 times more Vitamin B2, 1049.5 times more Vitamin B3, 470.7 times more Vitamin B5, 805 times more Vitamin B6 and more Vitamin B9 than Puddings, tapioca, dry mix.
• 14 ounces of Puddings, tapioca, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Puddings, tapioca, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Puddings, tapioca, dry mix:

• 14 ounces of Toasted Sunflower Seeds have 14.3 times more Calcium, 63.2 times more Copper, 56.8 times more Iron, 64.5 times more Magnesium, 64.1 times more Manganese, 289.5 times more Phosphorus, 98.2 times more Potassium and 66.3 times more Zinc than Puddings, tapioca, dry mix.
• While 14 oz of Puddings, tapioca, dry mix contain 159 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Puddings, tapioca, dry mix lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 568 times more Fat, 57.5 times more Fiber and 172.1 times more Protein than Puddings, tapioca, dry mix.
• While 14 oz of Puddings, tapioca, dry mix contain 4.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Puddings, tapioca, dry mix provide inadequate amounts of Fiber and Protein