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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	93% 2685kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	22.4% 7.16g	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	3.47% 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	260% 338g	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	121% 46g	38g per day for Men 19-50 years
Protein	162% 91g	81.6% 45.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Puddings, chocolate flavor, low calorie, regular, 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	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	15.5% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	5.26% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	9.42% 0.12mg	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	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	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	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Puddings, chocolate flavor, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	39.5% 395mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	430% 3.87mg	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	219% 17.6mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	175% 4.02mg	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	113% 789mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	76% 2585mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1006% 15086mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	61.4% 6.76mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.83% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Puddings, chocolate flavor, low calorie, regular, 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, regular, 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, regular, dry mix:

• 1 pound of Oil Roasted Sunflower Seeds has 12.8 times more Vitamin B1, 2.7 times more Vitamin B2, 7.6 times more Vitamin B3, 119.7 times more Vitamin B5, 29.3 times more Vitamin B6, more Vitamin B9, 1816.5 times more Vitamin E and 6.2 times more Vitamin K than Puddings, chocolate flavor, low calorie, regular, dry mix.
• 1 pound of Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Puddings, chocolate flavor, low calorie, regular, 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, regular, dry mix:

• 1 pound of Oil Roasted Sunflower Seeds has 1.7 times more Calcium, 2.1 times more Copper, 2.3 times more Manganese, 6.5 times more Phosphorus, 15.3 times more Selenium and 3.5 times more Zinc than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 1 lb of Puddings, chocolate flavor, low calorie, regular, dry mix contains 1108.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Puddings, chocolate flavor, low calorie, regular, dry mix contain similar levels of Iron, Magnesium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.6 times more Energy, 17.1 times more Fat, 4.5 times more Saturated Fat, more Omega 3, 263.1 times more Omega 6, 4.4 times more Sugars and 2 times more Protein than Puddings, chocolate flavor, low calorie, regular, dry mix.
• While 1 lb of Puddings, chocolate flavor, low calorie, regular, dry mix contains 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Puddings, chocolate flavor, low calorie, regular, dry mix offer comparable quantities of Fiber per one pound.
• 1 pound of Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 3 and Omega 6