Comparing Nutrients in 1 kilogram Puddings, chocolate flavor, low calorie, regular, dry mix VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, regular, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	126% 3650kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	49.3% 15.8g	163% 52g	32g per day for Men 19-50 years
Omega 3	0% 0g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 744g	185% 241g	130g per day for Men 19-50 years
Sugars	9.66% 7g	37.7% 27.3g	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	266% 101g	292% 111g	38g per day for Men 19-50 years
Protein	180% 101g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, regular, dry mix	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	21% 0.25mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	618% 8.04mg	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	593% 2370μg	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	15.6% 14mg	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	1.33% 0.2mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, regular, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	50% 500mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	949% 8.54mg	2033% 18.3mg	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	484% 38.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	386% 8.87mg	917% 21mg	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	249% 1740mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	168% 5700mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	2217% 33260mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	481% 53mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, chocolate flavor, low calorie, regular, dry mix vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Vitamin B1, 2.3 times more Vitamin B2, 12.9 times more Vitamin B3, 121.4 times more Vitamin B5, 29.8 times more Vitamin B6, more Vitamin B9, more Vitamin C, 1305 times more Vitamin E and 5.4 times more Vitamin K than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Puddings, chocolate flavor, low calorie, regular, dry mix vs Roasted Sunflower Seeds:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 1108.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 2.1 times more Copper, 2.4 times more Manganese, 6.6 times more Phosphorus, 1.5 times more Potassium, 15.5 times more Selenium and 3.6 times more Zinc than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 3.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 16.6 times more Fat, 3.3 times more Saturated Fat, more Omega 3, 252.2 times more Omega 6, 3.9 times more Sugars and 1.9 times more Protein than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber per 1 kg.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.