Comparing Nutrients in 1 kilogram Puddings, coconut cream, dry mix, regular VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, regular	1%	24%	75%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Puddings, coconut cream, dry mix, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	150% 4340kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	355% 114g	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	0% 0g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	630% 818g	185% 241g	130g per day for Men 19-50 years
Sugars	1111% 805g	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	42% 16g	292% 111g	38g per day for Men 19-50 years
Protein	18% 10g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, regular	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	8.33% 0.1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	5% 20μg	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	3.33% 3mg	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	4.67% 0.7mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, regular	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8% 80mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	71.3% 5.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	201% 4.62mg	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	50% 350mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	455% 6820mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	481% 53mg	11mg per day for Men 19-50 years
Water	1% 37g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, coconut cream, dry mix, regular vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 10.6 times more Vitamin B1, 8.5 times more Vitamin B2, 69 times more Vitamin B3, 52.1 times more Vitamin B5, 16.1 times more Vitamin B6, 118.5 times more Vitamin B9, 4.7 times more Vitamin C, 372.9 times more Vitamin E and 27 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular 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, coconut cream, dry mix, regular vs Roasted Sunflower Seeds:

• Puddings, coconut cream, dry mix, regular have 227.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.8 times more Calcium, 12.8 times more Copper, 6.7 times more Iron, 8.6 times more Magnesium, 4.6 times more Manganese, 33 times more Phosphorus, 6.4 times more Potassium, 22 times more Selenium and 15.1 times more Zinc than Puddings, coconut cream, dry mix, regular.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, coconut cream, dry mix, regular have 2.2 times more Saturated Fat, 3.4 times more Carbohydrate and 29.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 4.4 times more Fat, more Omega 3, more Omega 6, 6.9 times more Fiber and 19.3 times more Protein than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.