Comparing Nutrients in 1 pound Puddings, chocolate, ready-to-eat VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Energy	22.2% 644kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	18% 5.73g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	615% 105g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.3% 104g	69.8% 91g	130g per day for Men 19-50 years
Sugars	107% 78g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 70.3g	% 11.3g	g per day for Men 19-50 years
Fiber	0% 0g	103% 39g	38g per day for Men 19-50 years
Protein	17% 9.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	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	3.4% 13.6μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	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	9.37% 1.4mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 231mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	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	72% 5.76mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	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	36.3% 254mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	8.5% 315g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, chocolate, ready-to-eat vs Sunflower Seeds:

• Puddings, chocolate, ready-to-eat have 4.7 times more Vitamin A and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 61.7 times more Vitamin B1, 4.9 times more Vitamin B2, 67.8 times more Vitamin B3, 4.6 times more Vitamin B5, 74.7 times more Vitamin B6, 75.7 times more Vitamin B9, 4.7 times more Vitamin C and 113.5 times more Vitamin E than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Puddings, chocolate, ready-to-eat vs Sunflower Seeds:

• Puddings, chocolate, ready-to-eat have 16.9 times more Sodium and 14.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 19.6 times more Copper, 4.1 times more Iron, 18.1 times more Magnesium, 16.5 times more Manganese, 11.8 times more Phosphorus, 3.5 times more Potassium, more Selenium and 14.7 times more Zinc than Puddings, chocolate, ready-to-eat.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate, ready-to-eat have 6.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.1 times more Energy, 11.2 times more Fat, 3.5 times more Saturated Fat, 30 times more Omega 3, 223.8 times more Omega 6, more Fiber and 9.9 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 lb.
• Both Puddings, chocolate, ready-to-eat as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.