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Comparing Nutrients in 300 calories Puddings, lemon, dry mix, regular, with added oil, potassium, sodiumVS Sunflower Seeds

Weight per 300 calories

Puddings, lemon, dry mix, regular, with added oil, potassium, sodium
82g
Sunflower Seeds
51.4g

Dried Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium, which is very high in comparison to other foods. Puddings, lemon, dry mix, regular, with added oil, potassium, sodium having high energy density.

Which food has more nutrients per 300 calories - Puddings, lemon, dry mix, regular, with added oil, potassium, sodium or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Puddings, lemon, dry mix, regular, with added oil, potassium, sodium
0%
4%
96%
Sunflower Seeds
13%
74%
13%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Sweets rich in Energy
1.27%1.23g
Fat
27.3%26.4g
1.23 gvs26.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Sweets rich in Fat
0.69%0.22g
Saturated Fat
7.15%2.3g
0.22 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Sweets rich in Saturated Fat
2.05%0.033g
Omega 3
1.93%0.031g
0.033 gvs0.031 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Sweets rich in Omega 3
3.28%0.56g
Omega 6
69.7%12g
0.56 gvs12 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Sweets rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Sweets rich in Cholesterol
57%74g
Carbohydrate
7.9%10.3g
74 gvs10.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Sweets rich in Carbohydrate
NA
Sugars
1.86%1.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Sweets rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Sweets rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Sweets rich in Glucose
NA
Sucrose
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Sweets rich in Sucrose
0.22%0.082g
Fiber
11.6%4.4g
0.082 gvs4.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Sweets rich in Fiber
0.15%0.082g
Protein
19%10.7g
0.082 gvs10.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Sweets rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.17%1.54μg
RAE, retinol activity equivalents
0 μgvs1.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Sweets rich in Vitamin A Buy Preformed Vegan Vitamin A
0.34%0.004mg
Vitamin B1
63.4%0.76mg
Thiamine
0.004 mgvs0.76 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B1 Buy Vegan Vitamin B1
1.5%0.02mg
Vitamin B2
14%0.18mg
Riboflavin
0.02 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B2 Buy Vegan Vitamin B2
0.097%0.016mg
Vitamin B3
26.8%4.3mg
Niacin, nicotinic acid, niacinamide
0.016 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
0.49%0.025mg
Vitamin B5
11.6%0.58mg
Pantothenic acid
0.025 mgvs0.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
0.32%0.004mg
Vitamin B6
53%0.69mg
Pyridoxine
0.004 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B7
0%0μg
Vitamin B9
29%117μg
Folates and Folic Acid
0 μgvs117 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0.8%0.72mg
Ascorbic acid
0 mgvs0.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Sweets rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Sweets rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
120%18mg
Tocopherols and Tocotrienols
NA mgvs18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Sweets rich in Vitamin E
NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

NA
Calcium
4%40mg
NA mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Sweets rich in Calcium
2.2%0.02mg
Copper
103%0.92mg
0.02 mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Sweets rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Sweets rich in Fluoride
1.74%0.14mg
Iron
33.7%2.7mg
0.14 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Sweets rich in Iron
0.78%3.28mg
Magnesium
39.8%167mg
3.28 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Sweets rich in Magnesium
0.89%0.02mg
Manganese
43.6%1mg
0.02 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Sweets rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Sweets rich in Molybdenum
0.35%2.46mg
Phosphorus
48.4%339mg
2.46 mgvs339 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Sweets rich in Phosphorus
6.2%211mg
Potassium
9.75%331mg
211 mgvs331 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Sweets rich in Potassium
1.04%0.57μg
Selenium
49.5%27.2μg
0.57 μgvs27.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Sweets rich in Selenium
46.4%696mg
Sodium
0.31%4.62mg
696 mgvs4.62 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Sweets rich in Sodium
0.15%0.016mg
Zinc
23.3%2.57mg
0.016 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Sweets rich in Zinc
0.12%4.26g
Water
0.066%2.43g
4.26 gvs2.43 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Sweets rich in Water
Lets compare vitamin content per 300 calories of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Sunflower Seeds:
Comparing minerals per 300 calories for Puddings, lemon, dry mix, regular, with added oil, potassium, sodium vs Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: