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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Toasted Sunflower Seeds	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	97% 2808kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	74.4% 97g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	0% 0g	38g per day for Men 19-50 years
Protein	139% 78g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	26% 259mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	6.24% 0.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Puddings, tapioca, ready-to-eat, fat free per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Sunflower Seeds versus 1 lb of Puddings, tapioca, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Toasted Sunflower Seeds has 25 times more Vitamin B1, 3.8 times more Vitamin B2, 41.6 times more Vitamin B3, 235.3 times more Vitamin B5, 40.3 times more Vitamin B6 and 119 times more Vitamin B9 than Puddings, tapioca, ready-to-eat, fat free.
• While 1 lb of Puddings, tapioca, ready-to-eat, fat free contains more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 pound of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 101.9 times more Copper, 61.9 times more Iron, 25.8 times more Magnesium, 192.2 times more Manganese, 17.5 times more Phosphorus, 7 times more Potassium and 31.2 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While 1 lb of Puddings, tapioca, ready-to-eat, fat free contains 62.3 times more Sodium and 76.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Puddings, tapioca, ready-to-eat, fat free contain similar levels of Calcium per one pound.
• 1 pound of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 6.6 times more Energy, 162.3 times more Fat, 48.8 times more Saturated Fat, more Omega 3, 18695 times more Omega 6, more Fiber and 12 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Toasted Sunflower Seeds and Puddings, tapioca, ready-to-eat, fat free offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3, Omega 6 and Fiber