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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	204% 5920kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	39% 37.8g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	31.8% 10g	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	5.1% 0.87g	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	174% 226g	130g per day for Men 19-50 years
Sugars	43% 31g	234% 170g	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	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	% 7.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 152g	g per day for Men 19-50 years
Fiber	279% 106g	0% 0g	38g per day for Men 19-50 years
Protein	358% 201g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	3.56% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	14.6% 0.19mg	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	5% 20μg	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	2.22% 2mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	87% 870mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	904% 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	1627% 11390mg	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	115% 1720mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	19.4% 717g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Puddings, vanilla, ready-to-eat per 1 kg

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 16.8 times more Vitamin B1, 3.9 times more Vitamin B2, 72.5 times more Vitamin B3, 45.4 times more Vitamin B5, 41.7 times more Vitamin B6, 117 times more Vitamin B9, 121.1 times more Vitamin E and 5.2 times more Vitamin K than Puddings, vanilla, ready-to-eat.
• While 1 kg of Puddings, vanilla, ready-to-eat contains more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 kilogram of Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.8 times more Calcium, 100.2 times more Copper, 47.6 times more Iron, 31.8 times more Magnesium, 189.1 times more Manganese, 27.8 times more Phosphorus, 7.4 times more Potassium, more Selenium and 32.6 times more Zinc than Puddings, vanilla, ready-to-eat.
• While 1 kg of Puddings, vanilla, ready-to-eat contains 57.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.6 times more Energy, 13.6 times more Fat, 7 times more Saturated Fat, more Omega 3, 393.2 times more Omega 6, more Fiber and 13.8 times more Protein than Puddings, vanilla, ready-to-eat.
• While 1 kg of Puddings, vanilla, ready-to-eat contains 5.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Puddings, vanilla, ready-to-eat offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 3, Omega 6 and Fiber