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

Macros Ratio

	Protein	Fat	Carbs
Puddings, banana, dry mix, instant	0%	1%	99%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Puddings, banana, dry mix, instant	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	57.4% 1665kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	8.27% 1.4g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	323% 420g	72% 93g	130g per day for Men 19-50 years
Sugars	479% 347g	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	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	137% 52g	38g per day for Men 19-50 years
Protein	0% 0g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Puddings, banana, dry mix, instant	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.38% 0.005mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.05% 0.014mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.057% 0.009mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.35% 0.005mg	281% 3.65mg	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	270% 1080μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, banana, dry mix, instant	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	NA	55μg per day for Men 19-50 years
Sodium	453% 6799mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt contain 325 times more Vitamin B1, 95 times more Vitamin B2, 2099 times more Vitamin B3, 1176.7 times more Vitamin B5, 805 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 Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

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

• Puddings, banana, dry mix, instant have 499.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.5 times more Calcium, 87.3 times more Copper, 56.8 times more Iron, 64.5 times more Magnesium, 211.4 times more Manganese, 1.4 times more Phosphorus, 32.7 times more Potassium and 132.5 times more Zinc than Puddings, banana, dry mix, instant.

Comparison of macro-nutrients per 1 pound:

• Puddings, banana, dry mix, instant have 4.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 94.7 times more Fat, 66.1 times more Saturated Fat, 2 times more Omega 3, 120.6 times more Omega 6, more Fiber and more Protein than Puddings, banana, dry mix, instant.
• Both Puddings, banana, dry mix, instant as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.