Comparing Nutrients in 1 pound Puddings, lemon, dry mix, instant VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, lemon, dry mix, instant	0%	2%	98%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Puddings, lemon, dry mix, instant	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	59% 1715kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	100% 32g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	6.14% 1.04g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	0% 0g	127% 48g	38g per day for Men 19-50 years
Protein	0% 0g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Puddings, lemon, dry mix, instant	Oil 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	0.38% 0.005mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.05% 0.014mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.028% 0.005mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.35% 0.005mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, lemon, dry mix, instant	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	909% 8.2mg	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	4.54% 0.36mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	1.77% 0.041mg	410% 9.43mg	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	487% 3411mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.3mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	403% 6042mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Puddings, lemon, dry mix, instant vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 320 times more Vitamin B1, 93.3 times more Vitamin B2, 4130 times more Vitamin B3, 1156.7 times more Vitamin B5, 792 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, instant.
• Both Puddings, lemon, dry mix, instant as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Puddings, lemon, dry mix, instant vs Oil Roasted Sunflower Seeds:

• Puddings, lemon, dry mix, instant have 444 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 43.5 times more Calcium, 120.3 times more Copper, 53.5 times more Iron, more Magnesium, 231.1 times more Manganese, 1.5 times more Phosphorus, 60.4 times more Potassium, 97.8 times more Selenium and 104.2 times more Zinc than Puddings, lemon, dry mix, instant.

Comparison of macro-nutrients per 1 pound:

• Puddings, lemon, dry mix, instant have 4.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 73.3 times more Fat, 70.7 times more Saturated Fat, 4.1 times more Omega 3, 148.7 times more Omega 6, more Fiber and more Protein than Puddings, lemon, dry mix, instant.
• Both Puddings, lemon, dry mix, instant as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.