Comparing Nutrients in 1 kilogram Puddings, vanilla, ready-to-eat, fat free VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Sunflower Seeds	Recommended Dietary Allowance
Energy	30.7% 890kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	0% 0g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 202g	154% 200g	130g per day for Men 19-50 years
Sugars	209% 151g	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	0% 0g	226% 86g	38g per day for Men 19-50 years
Protein	36% 20g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.2% 1.96mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	13.3% 12mg	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	0% 0mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Sunflower Seeds	Recommended Dietary Allowance
Calcium	40% 400mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	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	45% 3.6mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	1.74% 0.04mg	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	77% 540mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	127% 1910mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	20.8% 769g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Puddings, vanilla, ready-to-eat, fat free have more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 67.3 times more Vitamin B1, 4 times more Vitamin B2, 160.3 times more Vitamin B3, 5.8 times more Vitamin B5, 70.8 times more Vitamin B6, 75.7 times more Vitamin B9 and more Vitamin E than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 1 kg.
• Both Puddings, vanilla, ready-to-eat, fat free 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, vanilla, ready-to-eat, fat free vs Sunflower Seeds:

• Puddings, vanilla, ready-to-eat, fat free have 21.2 times more Sodium and 16.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 138.5 times more Copper, 14.6 times more Iron, 46.4 times more Magnesium, 487.5 times more Manganese, 12.2 times more Phosphorus, 6 times more Potassium, 31.2 times more Selenium and 21.7 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.

Comparison of macro-nutrients per 1 kilogram:

• Puddings, vanilla, ready-to-eat, fat free have 5.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.6 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 10.3 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Puddings, vanilla, ready-to-eat, fat free as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.