Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Puddings, tapioca, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	93% 2685kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.73% 0.55g	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	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	74.4% 97g	130g per day for Men 19-50 years
Sugars	19.5% 14g	88.7% 64.3g	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	0% 0g	38g per day for Men 19-50 years
Protein	162% 91g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Puddings, tapioca, ready-to-eat, fat free	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	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	6.98% 0.091mg	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	2.27% 9.07μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58.6% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	1.5% 1.36mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	39.5% 395mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	6.24% 0.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	56.5% 848mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.35% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Puddings, tapioca, ready-to-eat, fat free:

• Oil Roasted Sunflower Seed Kernels have 24.6 times more Vitamin B1, 3.7 times more Vitamin B2, 40.9 times more Vitamin B3, 231.3 times more Vitamin B5, 39.6 times more Vitamin B6, 117 times more Vitamin B9, 3.7 times more Vitamin C, 3633 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Puddings, tapioca, ready-to-eat, fat free:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Calcium, 100.2 times more Copper, 38.9 times more Iron, 25.4 times more Magnesium, 189.1 times more Manganese, 17.3 times more Phosphorus, 6.9 times more Potassium, more Selenium and 30.6 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 62.3 times more Sodium and 49.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 6.3 times more Energy, 146.6 times more Fat, 57.9 times more Saturated Fat, more Omega 3, 17104 times more Omega 6, more Fiber and 13.9 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• While Puddings, tapioca, ready-to-eat, fat free contain 4.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Puddings, tapioca, ready-to-eat, fat free have similar amounts of Carbohydrate per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.