Comparing Nutrients in 300 calories Puddings, chocolate flavor, low calorie, regular, dry mix VS Sunflower Seeds

Weight per 300 calories

• Puddings, chocolate flavor, low calorie, regular, dry mix: 82.2g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Puddings, chocolate flavor, low calorie, regular, dry mix, which is very high in comparison to other foods. Puddings, chocolate flavor, low calorie, regular, dry mix having high energy density.

Which food has more nutrients per 300 calories - Puddings, chocolate flavor, low calorie, regular, dry mix or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, regular, dry mix	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.47g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	4.05% 1.3g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	22% 8.3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	14.8% 8.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, regular, dry mix	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.7% 0.021mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.64% 0.086mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.95% 0.048mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	53% 0.69mg	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% 0μg	29% 117μg	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	0.8% 0.72mg	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	0.11% 0.016mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, regular, dry mix	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	103% 0.92mg	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	39.8% 3.2mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	43.6% 1mg	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	20.4% 143mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	7.62% 4.2μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	182% 2734mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.15% 5.6g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, chocolate flavor, low calorie, regular, dry mix vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 37 times more Vitamin B1, 2.1 times more Vitamin B2, 9.6 times more Vitamin B3, 12.2 times more Vitamin B5, 31.1 times more Vitamin B6, more Vitamin B9 and 1099.1 times more Vitamin E than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Puddings, chocolate flavor, low calorie, regular, dry mix vs Sunflower Seeds:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 1.4 times more Potassium and 591.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 6.5 times more Selenium and 2.1 times more Zinc than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Dried Sunflower Seed Kernels have similar amounts of Calcium and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, chocolate flavor, low calorie, regular, dry mix have 6 times more Carbohydrate and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.7 times more Fat, 1.8 times more Saturated Fat, 110.8 times more Omega 6 and 1.3 times more Protein than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.