Comparing Nutrients in 1 pound Sunflower Seeds VS Puddings, lemon, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Puddings, lemon, dry mix, regular	0%	1%	99%

Macro Nutrients

	Sunflower Seeds	Puddings, lemon, dry mix, regular	Recommended Dietary Allowance
Energy	91% 2649kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	NA	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	615% 105g	NA	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	320% 416g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	168% 94g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, lemon, dry mix, regular	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	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	0.54% 0.086mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	2.72% 0.14mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	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

	Sunflower Seeds	Puddings, lemon, dry mix, regular	Recommended Dietary Allowance
Calcium	35.4% 354mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	12% 0.11mg	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	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	4.93% 0.11mg	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	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	0.67% 22.7mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	153% 2295mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.64% 23.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 296 times more Vitamin B1, 14.8 times more Vitamin B2, 438.7 times more Vitamin B3, 37.7 times more Vitamin B5, 269 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular.
• Both Dried Sunflower Seed Kernels as well as Puddings, lemon, dry mix, regular have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Puddings, lemon, dry mix, regular:

• Dried Sunflower Seed Kernels have 15.6 times more Calcium, 75 times more Copper, 30.9 times more Iron, 81.3 times more Magnesium, 78 times more Manganese, 220 times more Phosphorus, 129 times more Potassium, 48.2 times more Selenium and 250 times more Zinc than Puddings, lemon, dry mix, regular.
• While Puddings, lemon, dry mix, regular contain 56.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 102.9 times more Fat, 86 times more Fiber and 207.8 times more Protein than Puddings, lemon, dry mix, regular.
• While Puddings, lemon, dry mix, regular contain 4.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Puddings, lemon, dry mix, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.