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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Puddings, vanilla, ready-to-eat: 231g

Roasted Sunflower Seeds have 4.5 times more energy per 100g than Puddings, vanilla, ready-to-eat. It has very high energy density when compared to other foods. Puddings, vanilla, ready-to-eat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Roasted Sunflower Seeds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	9% 8.72g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	7.33% 2.34g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.8% 2.3mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	40% 52g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	54% 39g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 35g	g per day for Men 19-50 years
Fiber	15% 5.72g	0% 0g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	5.98% 3.35g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.51% 4.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	3.65% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	0.82% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	3.37% 0.044mg	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	30.5% 122μg	1.15% 4.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.4% 0.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0.51% 0.46mg	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	89.7% 13.5mg	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	1.15% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	3.6% 36mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	4.6% 0.042mg	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	24.5% 1.96mg	2.6% 0.21mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	2.2% 9.23mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	1.1% 0.025mg	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	85% 595mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	4.4% 150mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	4.47% 165g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B1, 27.6 times more Vitamin B3, 10.3 times more Vitamin B5, 9.5 times more Vitamin B6, 26.5 times more Vitamin B9 and 19.4 times more Vitamin E than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 1.3 times more Vitamin B2 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 22.7 times more Copper, 9.4 times more Iron, 7.2 times more Magnesium, 42.8 times more Manganese, 6.3 times more Phosphorus, 2.9 times more Potassium, more Selenium and 7.4 times more Zinc than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 3.1 times more Calcium, 256.7 times more Sodium and 267.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Fat, 84.2 times more Omega 6, more Fiber and 3 times more Protein than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 4.2 times more Carbohydrate and 27.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Puddings, vanilla, ready-to-eat have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.