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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.2% 644kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	18% 5.73g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.75% 0.47g	875% 149g	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	84% 109g	130g per day for Men 19-50 years
Sugars	107% 78g	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	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	NA	g per day for Men 19-50 years
Fiber	0% 0g	132% 50.3g	38g per day for Men 19-50 years
Protein	17% 9.5g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.3% 0.082mg	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	3.4% 13.6μg	269% 1075μg	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23% 231mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	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	72% 5.76mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	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	36.3% 254mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	218% 24mg	11mg per day for Men 19-50 years
Water	8.5% 315g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Puddings, chocolate, ready-to-eat have more Vitamin A and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Vitamin B1, 3.4 times more Vitamin B2, 57.3 times more Vitamin B3, 28.9 times more Vitamin B5, 44.7 times more Vitamin B6, 79 times more Vitamin B9, 4.7 times more Vitamin C, 84.2 times more Vitamin E and 4.5 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 1 lb.

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

• Puddings, chocolate, ready-to-eat have 50.7 times more Sodium and 57.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 19.9 times more Copper, 3 times more Iron, 7.2 times more Magnesium, 17.9 times more Manganese, 20.6 times more Phosphorus, 4.6 times more Potassium, more Selenium and 15.6 times more Zinc than Puddings, chocolate, ready-to-eat.

Comparison of macro-nutrients per 1 pound:

• Puddings, chocolate, ready-to-eat have 6.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Energy, 10.8 times more Fat, 4.1 times more Saturated Fat, 34.5 times more Omega 3, 318.3 times more Omega 6, more Fiber and 9.2 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 lb.
• Both Puddings, chocolate, ready-to-eat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.