Comparing Nutrients in 1 pound Puddings, vanilla, ready-to-eat, fat free VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	14% 404kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	125% 163g	130g per day for Men 19-50 years
Sugars	95% 68.6g	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	62% 23.6g	38g per day for Men 19-50 years
Protein	16.4% 9.16g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.47% 0.24mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	263% 3.4mg	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	252% 1007μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	39.7% 0.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	6.55% 5.9mg	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% 0mg	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, vanilla, ready-to-eat, fat free	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	18% 181mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	6.55% 0.059mg	863% 7.77mg	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	20.4% 1.63mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	0.79% 0.018mg	389% 8.96mg	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	35% 245mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	57.8% 866mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	9.43% 349g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, vanilla, ready-to-eat, fat free VS Sunflower Seed Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Puddings, vanilla, ready-to-eat, fat free vs Sunflower Seed Flour:

• 1 pound of Puddings, vanilla, ready-to-eat, fat free has more Vitamin B12 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 144.9 times more Vitamin B1, 3 times more Vitamin B2, 140.6 times more Vitamin B3, 33.7 times more Vitamin B5, 39.6 times more Vitamin B6 and 74 times more Vitamin B9 than Puddings, vanilla, ready-to-eat, fat free.
• 1 pound of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Puddings, vanilla, ready-to-eat, fat free as well as Partially Defatted Sunflower Seed Flour 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, fat free vs Sunflower Seed Flour:

• 1 pound of Puddings, vanilla, ready-to-eat, fat free has 1.6 times more Potassium, 63.7 times more Sodium and 10.3 times more Water than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2.9 times more Calcium, 131.8 times more Copper, 18.4 times more Iron, 49.4 times more Magnesium, 493.8 times more Manganese, 12.8 times more Phosphorus, 34.2 times more Selenium and 21.5 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• 1 pound of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Partially Defatted Sunflower Seed Flour contains 3.7 times more Energy, more Omega 6, 1.8 times more Carbohydrate, more Fiber and 23.8 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• 1 pound of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 6 and Fiber
• Both Puddings, vanilla, ready-to-eat, fat free as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one pound.