Comparing Nutrients in 1 kilogram Puddings, lemon, dry mix, regular, with added oil, potassium, sodium VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Sunflower Seeds	Recommended Dietary Allowance
Energy	126% 3660kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	8.44% 2.7g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	695% 903g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	2.63% 1g	226% 86g	38g per day for Men 19-50 years
Protein	1.8% 1g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	1035% 13.5mg	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	568% 2270μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Sunflower Seeds	Recommended Dietary Allowance
Calcium	NA	78% 780mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	2000% 18mg	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	21.3% 1.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	848% 19.5mg	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	4.3% 30mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	566% 8490mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.4% 52g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 296 times more Vitamin B1, 14.8 times more Vitamin B2, 438.7 times more Vitamin B3, 37.7 times more Vitamin B5, 269 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Sunflower Seeds:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 94.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 75 times more Copper, 30.9 times more Iron, 81.3 times more Magnesium, 78 times more Manganese, 220 times more Phosphorus, 2.5 times more Potassium, 75.7 times more Selenium and 250 times more Zinc than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have 4.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 34.3 times more Fat, 16.5 times more Saturated Fat, 1.5 times more Omega 3, 33.9 times more Omega 6, 86 times more Fiber and 207.8 times more Protein than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• Both Puddings, lemon, dry mix, regular, with added oil, potassium, sodium as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.