Comparing Nutrients in 1 kilogram Sunflower Seeds VS Puddings, banana, dry mix, instant, with added oil

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Puddings, banana, dry mix, instant, with added oil	0%	10%	90%

Macro Nutrients

	Sunflower Seeds	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Energy	201% 5840kcal	133% 3860kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	685% 890g	130g per day for Men 19-50 years
Sugars	36% 26g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	0% 0g	38g per day for Men 19-50 years
Protein	371% 208g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	0.13% 0.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	0.77% 0.01mg	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	568% 2270μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	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

	Sunflower Seeds	Puddings, banana, dry mix, instant, with added oil	Recommended Dietary Allowance
Calcium	78% 780mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	23.3% 0.21mg	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	656% 52.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	4.35% 0.1mg	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	943% 6600mg	1149% 8040mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	999% 14990mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Puddings, banana, dry mix, instant, with added oil:

• Dried Sunflower Seed Kernels have 1480 times more Vitamin B1, 118.3 times more Vitamin B2, 4167.5 times more Vitamin B3, 188.3 times more Vitamin B5, 1345 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, instant, with added oil.
• Both Dried Sunflower Seed Kernels as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Puddings, banana, dry mix, instant, with added oil:

• Dried Sunflower Seed Kernels have 13 times more Calcium, 85.7 times more Copper, 43.8 times more Iron, 162.5 times more Magnesium, 195 times more Manganese, 43 times more Potassium, 66.3 times more Selenium and 125 times more Zinc than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 166.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, banana, dry mix, instant, with added oil have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 11.7 times more Fat, 5.6 times more Saturated Fat, 11.6 times more Omega 6, more Fiber and more Protein than Puddings, banana, dry mix, instant, with added oil.
• While Puddings, banana, dry mix, instant, with added oil contain 2 times more Omega 3 and 4.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Puddings, banana, dry mix, instant, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.