Comparing Nutrients in 1 kilogram Puddings, vanilla, ready-to-eat VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat	4%	26%	70%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Puddings, vanilla, ready-to-eat	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	45% 1300kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	39% 37.8g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	31.8% 10g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	174% 226g	276% 358g	130g per day for Men 19-50 years
Sugars	234% 170g	NA	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	% 152g	NA	g per day for Men 19-50 years
Fiber	0% 0g	137% 52g	38g per day for Men 19-50 years
Protein	26% 14.5g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.56% 0.57mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	579% 7.53mg	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	555% 2220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	62.5% 1.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	14.4% 13mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	49% 490mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	1903% 17mg	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	11.3% 0.9mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	859% 19.8mg	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	58.6% 410mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	115% 1720mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	19.4% 717g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, vanilla, ready-to-eat VS Sunflower Seed Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Puddings, vanilla, ready-to-eat versus 1 kg of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Puddings, vanilla, ready-to-eat vs Sunflower Seed Flour:

• 1 kilogram of Puddings, vanilla, ready-to-eat has more Vitamin B12 than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 167.7 times more Vitamin B1, 3.7 times more Vitamin B2, 128.3 times more Vitamin B3, 43.1 times more Vitamin B5, 39.6 times more Vitamin B6 and 111 times more Vitamin B9 than Puddings, vanilla, ready-to-eat.
• 1 kilogram of Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Puddings, vanilla, ready-to-eat as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Puddings, vanilla, ready-to-eat vs Sunflower Seed Flour:

• 1 kilogram of Puddings, vanilla, ready-to-eat has 57.3 times more Sodium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.3 times more Calcium, 95.2 times more Copper, 73.6 times more Iron, 86.5 times more Magnesium, 179.5 times more Manganese, 16.8 times more Phosphorus, more Selenium and 30.9 times more Zinc than Puddings, vanilla, ready-to-eat.
• 1 kilogram of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Selenium and Zinc
• Both Puddings, vanilla, ready-to-eat as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Puddings, vanilla, ready-to-eat has 2.3 times more Fat and 7.4 times more Saturated Fat than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 2.5 times more Energy, 10 times more Omega 6, 1.6 times more Carbohydrate, more Fiber and 33.1 times more Protein than Puddings, vanilla, ready-to-eat.
• 1 kilogram of Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 6 and Fiber
• Both Puddings, vanilla, ready-to-eat as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one kilogram.