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

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30.7% 890kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 202g	158% 206g	130g per day for Men 19-50 years
Sugars	209% 151g	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	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	0% 0g	303% 115g	38g per day for Men 19-50 years
Protein	36% 20g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.2% 1.96mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	619% 8.05mg	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	595% 2380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	40% 400mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	2038% 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	45% 3.6mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1.74% 0.04mg	919% 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	77% 540mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	127% 1910mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	482% 53mg	11mg per day for Men 19-50 years
Water	20.8% 769g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, vanilla, ready-to-eat, fat free VS Toasted Sunflower Seeds per 1 kg

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

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

• 1 kilogram of Puddings, vanilla, ready-to-eat, fat free has more Vitamin B12 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 14.8 times more Vitamin B1, 3.2 times more Vitamin B2, 80.7 times more Vitamin B3, 36 times more Vitamin B5, 42.4 times more Vitamin B6 and 79.3 times more Vitamin B9 than Puddings, vanilla, ready-to-eat, fat free.
• 1 kilogram of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Puddings, vanilla, ready-to-eat, fat free as well as Toasted Sunflower Seed Kernels no Salt 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, fat free vs Toasted Sunflower Seeds:

• 1 kilogram of Puddings, vanilla, ready-to-eat, fat free has 63.7 times more Sodium and 76.9 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Calcium, 141.1 times more Copper, 18.9 times more Iron, 18.4 times more Magnesium, 528.5 times more Manganese, 21.4 times more Phosphorus, 4.5 times more Potassium and 23 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• 1 kilogram of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 7 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 8.5 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3, Omega 6 and Fiber