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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Sunflower Seeds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	91% 2649kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	17.7% 17g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	79% 103g	130g per day for Men 19-50 years
Sugars	16.4% 12g	106% 77g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 69g	g per day for Men 19-50 years
Fiber	103% 39g	0% 0g	38g per day for Men 19-50 years
Protein	168% 94g	11.7% 6.58g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	6.63% 0.086mg	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	2.27% 9.07μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	28.3% 0.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.06% 6.35mg	1% 0.91mg	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	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	35.4% 354mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	9.07% 0.082mg	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	5.1% 0.41mg	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	2.17% 0.05mg	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	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	8.8% 325g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 77.9 times more Vitamin B1, 5 times more Vitamin B2, 146.2 times more Vitamin B3, 7.4 times more Vitamin B5, 70.8 times more Vitamin B6, 113.5 times more Vitamin B9, 7 times more Vitamin C and 117.2 times more Vitamin E than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 lb.

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

• Dried Sunflower Seed Kernels have 1.6 times more Calcium, 100 times more Copper, 58.3 times more Iron, 81.3 times more Magnesium, 177.3 times more Manganese, 16.1 times more Phosphorus, 9.9 times more Potassium, more Selenium and 31.3 times more Zinc than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 19.1 times more Sodium and 15.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 4.5 times more Energy, 13.6 times more Fat, 4.4 times more Saturated Fat, more Omega 3, 264.9 times more Omega 6, more Fiber and 14.3 times more Protein than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 6.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, vanilla, ready-to-eat have similar amounts of Carbohydrate per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.