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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	201% 5820kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	40% 38.8g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	167% 217g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	206% 149g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 126g	g per day for Men 19-50 years
Fiber	292% 111g	0% 0g	38g per day for Men 19-50 years
Protein	345% 193g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	18.5% 0.24mg	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	593% 2370μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	87.5% 2.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	3.33% 3mg	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	1740% 261mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	70% 700mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	20% 0.18mg	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	475% 38mg	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	4.8% 0.11mg	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	1650% 11550mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	97% 1450mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	19.4% 718g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.4 times more Vitamin B1, 2.5 times more Vitamin B2, 108.3 times more Vitamin B3, 30 times more Vitamin B5, 33.5 times more Vitamin B6, 79 times more Vitamin B9, 4.7 times more Vitamin C, 174 times more Vitamin E and 6.8 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• While Puddings, tapioca, ready-to-eat contain more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 101.7 times more Copper, 34.5 times more Iron, 21.5 times more Magnesium, 191.8 times more Manganese, 19.3 times more Phosphorus, 9.2 times more Potassium, more Selenium and 24 times more Zinc than Puddings, tapioca, ready-to-eat.
• While Puddings, tapioca, ready-to-eat contain 48.3 times more Sodium and 59.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Puddings, tapioca, ready-to-eat have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.5 times more Energy, 12.8 times more Fat, 5.4 times more Saturated Fat, more Omega 3, 455.3 times more Omega 6, more Fiber and 9.9 times more Protein than Puddings, tapioca, ready-to-eat.
• While Puddings, tapioca, ready-to-eat contain 5.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Puddings, tapioca, ready-to-eat have similar amounts of Carbohydrate per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.