Comparing Nutrients in 1 pound Puddings, chocolate flavor, low calorie, instant, dry mix VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, instant, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	55.7% 1615kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	273% 355g	84% 109g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	17% 12.4g	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	73% 27.7g	132% 50.3g	38g per day for Men 19-50 years
Protein	43% 24g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, instant, dry mix	Roasted 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	7.56% 0.091mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	6.8% 27.2μg	269% 1075μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, instant, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	57% 572mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	922% 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	176% 14mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	416% 9.57mg	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	1076% 7530mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	171% 5801mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	858% 12873mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, chocolate flavor, low calorie, instant, dry mix vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 5.3 times more Vitamin B1, 2.7 times more Vitamin B2, 17.6 times more Vitamin B3, 128 times more Vitamin B5, 20.1 times more Vitamin B6, 39.5 times more Vitamin B9, more Vitamin C, 1305 times more Vitamin E and 6.8 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Puddings, chocolate flavor, low calorie, instant, dry mix vs Roasted Sunflower Seeds:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 1.8 times more Calcium, 1.4 times more Phosphorus, 1.5 times more Potassium and 946 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Copper, 1.4 times more Magnesium, 3 times more Manganese, 20.3 times more Selenium and 12.9 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate flavor, low calorie, instant, dry mix have 3.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 20.8 times more Fat, 5.3 times more Saturated Fat, more Omega 3, 250.2 times more Omega 6, 3.9 times more Sugars, 1.8 times more Fiber and 3.6 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• Both Puddings, chocolate flavor, low calorie, instant, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.