Comparing Nutrients in 300 calories Puddings, chocolate, dry mix, instant VS Toasted Sunflower Seeds

Weight per 300 calories

• Puddings, chocolate, dry mix, instant: 79.4g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Puddings, chocolate, dry mix, instant, which is very high in comparison to other foods. Puddings, chocolate, dry mix, instant having high energy density.

Which food has more nutrients per 300 calories - Puddings, chocolate, dry mix, instant or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	74.3% 54g	NA	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	7.5% 2.86g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	3.26% 1.83g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.66% 0.008mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.16% 0.19mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.4% 0.02mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.73% 0.01mg	30% 0.39mg	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	0.6% 2.4μg	29% 115μg	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	0% 0mg	0.75% 0.68mg	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	0.37% 0.056mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.95% 9.52mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	99% 0.89mg	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	12.8% 1.02mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	44.5% 1.02mg	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	8.16% 57mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	94% 1406mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	4.47% 0.49mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.069% 2.54g	0.013% 0.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, chocolate, dry mix, instant vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 19.8 times more Vitamin B1, 3.2 times more Vitamin B2, 11 times more Vitamin B3, 172.5 times more Vitamin B5, 41 times more Vitamin B6 and 48.4 times more Vitamin B9 than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Puddings, chocolate, dry mix, instant vs Toasted Sunflower Seeds:

• Puddings, chocolate, dry mix, instant have 966.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Copper, 3.2 times more Iron, 1.8 times more Magnesium, 3.5 times more Manganese, 9.8 times more Phosphorus, 1.3 times more Potassium and 5.2 times more Zinc than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, chocolate, dry mix, instant have 7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 18.3 times more Fat, 4.4 times more Saturated Fat, 72.7 times more Omega 6, 2 times more Fiber and 4.6 times more Protein than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Puddings, chocolate, dry mix, instant as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.