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

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat	4%	26%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Puddings, vanilla, ready-to-eat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.3% 590kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	17.7% 17g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	913% 155g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	80% 104g	130g per day for Men 19-50 years
Sugars	106% 77g	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	0% 0g	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	% 0g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 69g	% 10.8g	g per day for Men 19-50 years
Fiber	0% 0g	127% 48g	38g per day for Men 19-50 years
Protein	11.7% 6.58g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	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	2.27% 9.07μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	5.54% 5mg	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	9.07% 1.36mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.2% 222mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	9.07% 0.082mg	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	5.1% 0.41mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	2.17% 0.05mg	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	26.6% 186mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	8.8% 325g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, vanilla, ready-to-eat VS Oil Roasted Sunflower Seeds per 1 lb

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

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

• 1 pound of Puddings, vanilla, ready-to-eat has more Vitamin B12 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 16.8 times more Vitamin B1, 3.9 times more Vitamin B2, 72.5 times more Vitamin B3, 45.4 times more Vitamin B5, 41.7 times more Vitamin B6, 117 times more Vitamin B9, 121.1 times more Vitamin E and 5.2 times more Vitamin K than Puddings, vanilla, ready-to-eat.
• 1 pound of Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Puddings, vanilla, ready-to-eat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Puddings, vanilla, ready-to-eat has 57.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.8 times more Calcium, 100.2 times more Copper, 47.6 times more Iron, 31.8 times more Magnesium, 189.1 times more Manganese, 27.8 times more Phosphorus, 7.4 times more Potassium, more Selenium and 32.6 times more Zinc than Puddings, vanilla, ready-to-eat.
• 1 pound of Puddings, vanilla, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puddings, vanilla, ready-to-eat has 5.5 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 4.6 times more Energy, 13.6 times more Fat, 7 times more Saturated Fat, more Omega 3, 393.2 times more Omega 6, more Fiber and 13.8 times more Protein than Puddings, vanilla, ready-to-eat.
• Both Puddings, vanilla, ready-to-eat and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Puddings, vanilla, ready-to-eat provide inadequate amounts of Omega 3, Omega 6 and Fiber