Comparing Nutrients in 1 kilogram Puddings, tapioca, ready-to-eat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1300kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	40% 38.8g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	154% 200g	130g per day for Men 19-50 years
Sugars	206% 149g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 126g	% 25g	g per day for Men 19-50 years
Fiber	0% 0g	226% 86g	38g per day for Men 19-50 years
Protein	35% 19.5g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	20% 0.24mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	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	7.5% 30μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	87.5% 2.1μg	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	10% 1.5mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	71% 710mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	13.8% 1.1mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	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	85.7% 600mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	97% 1450mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	455% 50mg	11mg per day for Men 19-50 years
Water	19.4% 718g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puddings, tapioca, ready-to-eat vs Sunflower Seeds:

• Puddings, tapioca, ready-to-eat have more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 61.7 times more Vitamin B1, 3.7 times more Vitamin B2, 128.2 times more Vitamin B3, 4.8 times more Vitamin B5, 56 times more Vitamin B6, 75.7 times more Vitamin B9, 4.7 times more Vitamin C and 234.5 times more Vitamin E than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Puddings, tapioca, ready-to-eat vs Sunflower Seeds:

• Puddings, tapioca, ready-to-eat have 16.1 times more Sodium and 15.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 100 times more Copper, 47.7 times more Iron, 54.2 times more Magnesium, 177.3 times more Manganese, 11 times more Phosphorus, 7 times more Potassium, more Selenium and 22.7 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, tapioca, ready-to-eat have 5.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Energy, 13.3 times more Fat, 4.6 times more Saturated Fat, more Omega 3, 320.1 times more Omega 6, more Fiber and 10.7 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Puddings, tapioca, ready-to-eat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.