Comparing Nutrients in 300 calories Sunflower Seeds VS Puddings, banana, dry mix, regular

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Puddings, banana, dry mix, regular: 82g

Sunflower Seeds have 1.6 times more energy per 100g than Puddings, banana, dry mix, regular. It has very high energy density when compared to other foods. Puddings, banana, dry mix, regular having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Puddings, banana, dry mix, regular?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Puddings, banana, dry mix, regular	0%	1%	99%

Macro Nutrients

	Sunflower Seeds	Puddings, banana, dry mix, regular	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	84% 61g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	0.65% 0.25g	38g per day for Men 19-50 years
Protein	19% 10.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, banana, dry mix, regular	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	0% 0mg	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	29% 117μg	0% 0μg	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	0.8% 0.72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	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

	Sunflower Seeds	Puddings, banana, dry mix, regular	Recommended Dietary Allowance
Calcium	4% 40mg	1.64% 16.4mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	1.82% 0.016mg	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	33.7% 2.7mg	0.51% 0.041mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	1.56% 6.56mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	0.46% 0.011mg	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	48.4% 339mg	0.59% 4.1mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	0.41% 14mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	1.34% 0.74μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	43% 646mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	0.67% 0.074mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.091% 3.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Puddings, banana, dry mix, regular:

• Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Puddings, banana, dry mix, regular.
• Both Dried Sunflower Seed Kernels as well as Puddings, banana, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Puddings, banana, dry mix, regular:

• Dried Sunflower Seed Kernels have 2.4 times more Calcium, 56.4 times more Copper, 65.8 times more Iron, 25.5 times more Magnesium, 94 times more Manganese, 82.7 times more Phosphorus, 23.8 times more Potassium, 36.9 times more Selenium and 34.8 times more Zinc than Puddings, banana, dry mix, regular.
• While Puddings, banana, dry mix, regular contain 139.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 80.6 times more Fat, 31 times more Saturated Fat, 90.3 times more Omega 6, 18 times more Fiber and more Protein than Puddings, banana, dry mix, regular.
• While Puddings, banana, dry mix, regular contain 7.4 times more Carbohydrate and 45.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, banana, dry mix, regular have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Puddings, banana, dry mix, regular have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.