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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, regular, dry mix	Sunflower Seeds	Recommended Dietary Allowance
Energy	57% 1656kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.16g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	69.8% 91g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	121% 46g	103% 39g	38g per day for Men 19-50 years
Protein	81.6% 45.7g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, regular, dry mix	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	9.45% 0.11mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.26% 0.26mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.42% 0.12mg	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	0% 0μg	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	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, regular, dry mix	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.7% 227mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	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	219% 17.6mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	175% 4.02mg	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	113% 789mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	76% 2585mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	1006% 15086mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	61.4% 6.76mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.83% 31g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 59.2 times more Vitamin B1, 3.4 times more Vitamin B2, 15.3 times more Vitamin B3, 19.5 times more Vitamin B5, 49.8 times more Vitamin B6, more Vitamin B9, more Vitamin C and 1758.5 times more Vitamin E than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Puddings, chocolate flavor, low calorie, regular, dry mix have 369.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 3.8 times more Phosphorus, 10.4 times more Selenium and 3.4 times more Zinc than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 17.2 times more Fat, 2.8 times more Saturated Fat, more Omega 3, 177.3 times more Omega 6, 3.7 times more Sugars and 2.1 times more Protein than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 lb.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.