Comparing Nutrients in 1 pound Sunflower Seeds VS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Sunflower Seeds	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	91% 2649kcal	54.7% 1588kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	295% 384g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5.63% 4.1g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	168% 94g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	0.4% 0.064mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	1.74% 0.023mg	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	257% 1030μg	1.13% 4.54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.45% 0.23μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	0% 0mg	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	1064% 160mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	35.4% 354mg	65% 649mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	19% 0.17mg	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	298% 24mg	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	8.1% 0.19mg	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	428% 2994mg	1534% 10741mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1134% 17010mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• Dried Sunflower Seed Kernels have 296 times more Vitamin B1, 16.9 times more Vitamin B2, 595.4 times more Vitamin B3, 24 times more Vitamin B5, 269 times more Vitamin B6, 227 times more Vitamin B9, more Vitamin C and 439.6 times more Vitamin E than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While Puddings, all flavors except chocolate, low calorie, instant, dry mix contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• Dried Sunflower Seed Kernels have 47.4 times more Copper, 13.8 times more Iron, 65 times more Magnesium, 47.6 times more Manganese, 21.5 times more Potassium, 66.3 times more Selenium and 50 times more Zinc than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 1.8 times more Calcium, 3.6 times more Phosphorus and 416.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 57.2 times more Fat, 45 times more Saturated Fat, 1.3 times more Omega 3, 59.7 times more Omega 6, 2.9 times more Sugars, 10.8 times more Fiber and 25.7 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 4.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.