Comparing Nutrients in 1 pound Puddings, tapioca, ready-to-eat, fat free VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.7% 426kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.55g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	998% 170g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	72% 93g	130g per day for Men 19-50 years
Sugars	88.7% 64.3g	NA	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	NA	g per day for Men 19-50 years
Fiber	0% 0g	137% 52g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Toasted 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	4.9% 0.059mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.72% 0.14mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	2.27% 9.07μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58.6% 1.4μg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.6% 236mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	924% 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	6.24% 0.5mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	2.17% 0.05mg	417% 9.6mg	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	42.8% 299mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	56.5% 848mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	219% 24mg	11mg per day for Men 19-50 years
Water	9.35% 346g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat, fat free VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Puddings, tapioca, ready-to-eat, fat free versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Puddings, tapioca, ready-to-eat, fat free vs Toasted Sunflower Seeds:

• 1 pound of Puddings, tapioca, ready-to-eat, fat free has more Vitamin B12 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 25 times more Vitamin B1, 3.8 times more Vitamin B2, 41.6 times more Vitamin B3, 235.3 times more Vitamin B5, 40.3 times more Vitamin B6 and 119 times more Vitamin B9 than Puddings, tapioca, ready-to-eat, fat free.
• 1 pound of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat, fat free as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Puddings, tapioca, ready-to-eat, fat free vs Toasted Sunflower Seeds:

• 1 pound of Puddings, tapioca, ready-to-eat, fat free has 62.3 times more Sodium and 76.3 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 101.9 times more Copper, 61.9 times more Iron, 25.8 times more Magnesium, 192.2 times more Manganese, 17.5 times more Phosphorus, 7 times more Potassium and 31.2 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Toasted Sunflower Seeds contain similar levels of Calcium per one pound.
• 1 pound of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 6.6 times more Energy, 162.3 times more Fat, 48.8 times more Saturated Fat, more Omega 3, 18695 times more Omega 6, more Fiber and 12 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3, Omega 6 and Fiber