Comparing Nutrients in 1 pound Puddings, banana, dry mix, instant VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant	0%	1%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, banana, dry mix, instant	Sunflower Seeds	Recommended Dietary Allowance
Energy	57.4% 1665kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.27% 1.4g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	323% 420g	69.8% 91g	130g per day for Men 19-50 years
Sugars	479% 347g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	0% 0g	103% 39g	38g per day for Men 19-50 years
Protein	0% 0g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.38% 0.005mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.05% 0.014mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.057% 0.009mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.35% 0.005mg	469% 6.1mg	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	0% 0μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	907% 8.16mg	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	6.8% 0.54mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	385% 8.85mg	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	521% 3647mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	453% 6799mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, banana, dry mix, instant vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 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.
• Both Puddings, banana, dry mix, instant as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Puddings, banana, dry mix, instant vs Sunflower Seeds:

• Puddings, banana, dry mix, instant have 1.2 times more Phosphorus and 166.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 1 pound:

• Puddings, banana, dry mix, instant have 4.6 times more Carbohydrate and 29.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 85.8 times more Fat, 49.5 times more Saturated Fat, 1.5 times more Omega 3, 74.4 times more Omega 6, more Fiber and more Protein than Puddings, banana, dry mix, instant.
• Both Puddings, banana, dry mix, instant as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.