Comparing Nutrients in 1 pound Puddings, coconut cream, dry mix, regular VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, regular	1%	24%	75%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, coconut cream, dry mix, regular	Sunflower Seeds	Recommended Dietary Allowance
Energy	68% 1969kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	161% 51.5g	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	0% 0g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 371g	69.8% 91g	130g per day for Men 19-50 years
Sugars	504% 365g	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	19% 7.26g	103% 39g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, regular	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	3.78% 0.045mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	2.27% 9.07μg	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	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	2.1% 0.32mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, regular	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	32.3% 2.6mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	22.7% 159mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	29.7% 16.3μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	206% 3093mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.45% 16.8g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, coconut cream, dry mix, regular vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 148 times more Vitamin B1, 12.2 times more Vitamin B2, 81.7 times more Vitamin B3, 8.4 times more Vitamin B5, 26.9 times more Vitamin B6, 113.5 times more Vitamin B9, 4.7 times more Vitamin C and 502.4 times more Vitamin E than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular 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, coconut cream, dry mix, regular vs Sunflower Seeds:

• Puddings, coconut cream, dry mix, regular have 75.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.8 times more Calcium, 12.6 times more Copper, 9.2 times more Iron, 21.7 times more Magnesium, 4.2 times more Manganese, 18.9 times more Phosphorus, 4.8 times more Potassium, 14.7 times more Selenium and 14.3 times more Zinc than Puddings, coconut cream, dry mix, regular.

Comparison of macro-nutrients per 1 pound:

• Puddings, coconut cream, dry mix, regular have 2.6 times more Saturated Fat, 4.1 times more Carbohydrate and 30.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 4.5 times more Fat, more Omega 3, more Omega 6, 5.4 times more Fiber and 20.8 times more Protein than Puddings, coconut cream, dry mix, regular.
• Both Puddings, coconut cream, dry mix, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.