Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Puddings, chocolate flavor, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	93% 2685kcal	55.7% 1615kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	3.5% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	273% 355g	130g per day for Men 19-50 years
Sugars	19.5% 14g	4.38% 3.18g	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	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	73% 27.7g	38g per day for Men 19-50 years
Protein	162% 91g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	14% 0.18mg	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	265% 1061μg	6.8% 27.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	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	1099% 165mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	39.5% 395mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	422% 3.8mg	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	243% 19.4mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	139% 3.2mg	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	738% 5166mg	1076% 7530mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	171% 5801mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	858% 12873mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Puddings, chocolate flavor, low calorie, instant, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Puddings, chocolate flavor, low calorie, instant, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 1 pound of Oil Roasted Sunflower Seeds has 16 times more Vitamin B1, 3.1 times more Vitamin B2, 10.3 times more Vitamin B3, 126.2 times more Vitamin B5, 19.8 times more Vitamin B6, 39 times more Vitamin B9, 1816.5 times more Vitamin E and 7.8 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 1 pound of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Puddings, chocolate flavor, low calorie, instant, dry mix:

• 1 pound of Oil Roasted Sunflower Seeds has 2.2 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 20.1 times more Selenium and 12.7 times more Zinc than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 1 lb of Puddings, chocolate flavor, low calorie, instant, dry mix contains 1.4 times more Calcium, 1.5 times more Phosphorus, 2.6 times more Potassium and 946 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 21.4 times more Fat, 7.2 times more Saturated Fat, more Omega 3, 261.1 times more Omega 6, 4.4 times more Sugars, 1.7 times more Fiber and 3.8 times more Protein than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 1 lb of Puddings, chocolate flavor, low calorie, instant, dry mix contains 3.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3 and Omega 6