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

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Puddings, chocolate, ready-to-eat, fat free: 323g

Sunflower Seeds have 6.3 times more energy per 100g than Puddings, chocolate, ready-to-eat, fat free. It has very high energy density when compared to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.1% 3.23mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	70% 51g	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	2.55% 0.97g	38g per day for Men 19-50 years
Protein	19% 10.7g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	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	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	3.97% 0.052mg	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	2.4% 9.68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	4% 40mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	29.7% 0.27mg	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	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	11.5% 48.4mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	11% 0.25mg	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	25% 174mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	6.65% 246g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 13.1 times more Vitamin B1, 15.3 times more Vitamin B3, 1.2 times more Vitamin B5, 13.4 times more Vitamin B6, 12 times more Vitamin B9 and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.3 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Dried Sunflower Seed Kernels have 3.5 times more Copper, 3.5 times more Magnesium, 4 times more Manganese, 1.9 times more Phosphorus, 5.3 times more Selenium and 2.7 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 3.1 times more Calcium, 2 times more Iron, 2 times more Potassium, 107.5 times more Sodium and 101.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 27.3 times more Fat, more Saturated Fat, more Omega 6, 4.6 times more Fiber and 1.7 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 6.6 times more Carbohydrate and 37.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, chocolate, ready-to-eat, fat free have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.