Comparing Nutrients in 300 calories Puddings, chocolate, ready-to-eat VS Sunflower Seeds

Weight per 300 calories

• Puddings, chocolate, ready-to-eat: 211g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 4.1 times more energy per unit of mass than Puddings, chocolate, ready-to-eat, which is very high in comparison to other foods. Puddings, chocolate, ready-to-eat having average energy density.

Which food has more nutrients per 300 calories - Puddings, chocolate, ready-to-eat or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	8.34% 2.67g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.26% 0.004g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0.73% 2.1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.4% 48.6g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 32.7g	% 1.3g	g per day for Men 19-50 years
Fiber	0% 0g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	7.9% 4.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.3% 29.6μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.23% 0.051mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.62% 0.26mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.93% 0.038mg	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	1.6% 6.34μg	29% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.92% 0.19μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.7% 0.63mg	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	4.37% 0.65mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.8% 108mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	33.5% 2.7mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	17% 118mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	21.4% 321mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	6.53% 0.72mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	3.97% 147g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Puddings, chocolate, ready-to-eat vs Sunflower Seeds:

• Puddings, chocolate, ready-to-eat have 19.2 times more Vitamin A and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15 times more Vitamin B1, 16.5 times more Vitamin B3, 18.2 times more Vitamin B6, 18.4 times more Vitamin B9 and 27.6 times more Vitamin E than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Puddings, chocolate, ready-to-eat vs Sunflower Seeds:

• Puddings, chocolate, ready-to-eat have 2.7 times more Calcium, 69.5 times more Sodium and 60.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.8 times more Copper, 4.4 times more Magnesium, 4 times more Manganese, 2.9 times more Phosphorus, more Selenium and 3.6 times more Zinc than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Dried Sunflower Seed Kernels have similar amounts of Iron and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Puddings, chocolate, ready-to-eat have 4.7 times more Carbohydrate and 27 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Fat, 54.4 times more Omega 6, more Fiber and 2.4 times more Protein than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Puddings, chocolate, ready-to-eat as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.