Comparing Nutrients in 300 calories Puddings, vanilla, ready-to-eat, fat free VS Sunflower Seed Flour

Weight per 300 calories

• Puddings, vanilla, ready-to-eat, fat free: 337g
• Sunflower Seed Flour: 92g

Partially Defatted Sunflower Seed Flour has 3.7 times more energy per unit of mass than Puddings, vanilla, ready-to-eat, fat free, which is high in comparison to other foods. Puddings, vanilla, ready-to-eat, fat free having average energy density.

Discover which food has more nutrients per 300 calories - Puddings, vanilla, ready-to-eat, fat free or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	25.4% 33g	130g per day for Men 19-50 years
Sugars	70.3% 51g	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	0% 0g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	12% 6.8g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.37% 3.37μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.18% 0.074mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.93% 0.064mg	53.3% 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	2.53% 10μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.5% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.5% 4.04mg	1.33% 1.2mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	13.5% 135mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	4.87% 0.044mg	175% 1.58mg	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	15% 1.2mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	5.6% 23.6mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	0.59% 0.013mg	79% 1.8mg	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	26% 182mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	10.4% 5.73μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	43% 644mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	7.05% 0.78mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	7% 259g	0.19% 6.87g	3700g per day for Men 19-50 years

Puddings, Vanilla, Ready-to-eat, Fat Free VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Puddings, vanilla, ready-to-eat, fat free or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Puddings, vanilla, ready-to-eat, fat free vs Sunflower Seed Flour:

• 300 calories of Puddings, vanilla, ready-to-eat, fat free have 1.2 times more Vitamin B2 and more Vitamin B12 than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 39.5 times more Vitamin B1, 38.4 times more Vitamin B3, 9.2 times more Vitamin B5, 10.8 times more Vitamin B6 and 20.2 times more Vitamin B9 than Puddings, vanilla, ready-to-eat, fat free.
• 300 calories of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• Both Puddings, vanilla, ready-to-eat, fat free as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Puddings, vanilla, ready-to-eat, fat free vs Sunflower Seed Flour:

• 300 calories of Puddings, vanilla, ready-to-eat, fat free have 1.3 times more Calcium, 5.9 times more Potassium, 233.2 times more Sodium and 37.7 times more Water than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 36 times more Copper, 5 times more Iron, 13.5 times more Magnesium, 134.8 times more Manganese, 3.5 times more Phosphorus, 9.3 times more Selenium and 5.9 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• 300 calories of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Puddings, vanilla, ready-to-eat, fat free have 2.1 times more Carbohydrate than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain more Fiber and 6.5 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Puddings, vanilla, ready-to-eat, fat free as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.