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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	204% 5920kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	161% 209g	130g per day for Men 19-50 years
Sugars	43% 31g	217% 158g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	7.9% 3g	38g per day for Men 19-50 years
Protein	358% 201g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	12.3% 0.16mg	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	585% 2340μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	62.5% 1.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.2% 11mg	0% 0mg	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	2422% 363mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	87% 870mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	92% 0.83mg	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	535% 42.8mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	34% 0.78mg	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	1627% 11390mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	61% 2080mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	20.6% 762g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 17.8 times more Vitamin B1, 3.8 times more Vitamin B2, 47.5 times more Vitamin B3, 46.9 times more Vitamin B5, 49.5 times more Vitamin B6, 78 times more Vitamin B9, more Vitamin C, more Vitamin E and 31 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Puddings, chocolate, ready-to-eat, fat free:

• Oil Roasted Sunflower Seed Kernels have 2.2 times more Calcium, 21.7 times more Copper, 2.5 times more Iron, 8.5 times more Magnesium, 26.7 times more Manganese, 21.1 times more Phosphorus, 2.3 times more Potassium, 48.9 times more Selenium and 17.4 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 51.3 times more Sodium and 49.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 6.4 times more Energy, 171 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 35.3 times more Fiber and 10.4 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 5.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Carbohydrate per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.