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

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Puddings, chocolate, ready-to-eat, fat free: 323g

Oil Roasted Sunflower Seeds have 6.4 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.

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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Oil Roasted 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% 26g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	8.92% 11.6g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	2.55% 0.97g	38g per day for Men 19-50 years
Protein	18% 10g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	4.4% 44mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	27% 2.17mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	11.5% 48.4mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	82.5% 577mg	25% 174mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	6.65% 246g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Puddings, Chocolate, Ready-to-eat, Fat Free Nutrients Per 300 Kcal

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

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

• 300 calories of Oil Roasted Sunflower Seeds have 2.8 times more Vitamin B1, 7.5 times more Vitamin B3, 7.4 times more Vitamin B5, 7.8 times more Vitamin B6, 12.3 times more Vitamin B9 and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
• While 300 kcal of Puddings, chocolate, ready-to-eat, fat free contain 1.7 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 300 calories of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Oil Roasted 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 calories.

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

• 300 calories of Oil Roasted Sunflower Seeds have 3.4 times more Copper, 1.3 times more Magnesium, 4.2 times more Manganese, 3.3 times more Phosphorus, 7.7 times more Selenium and 2.7 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While 300 kcal of Puddings, chocolate, ready-to-eat, fat free contain 2.9 times more Calcium, 2.5 times more Iron, 2.7 times more Potassium, 326.8 times more Sodium and 315.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 26.9 times more Fat, more Saturated Fat, more Omega 6, 5.6 times more Fiber and 1.6 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• While 300 kcal of Puddings, chocolate, ready-to-eat, fat free contain 5.8 times more Carbohydrate and 32.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Puddings, chocolate, ready-to-eat, fat free offer comparable quantities of Energy per 300 calories.
• 300 calories of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 6 and Fiber
• Both Oil Roasted Sunflower Seed Kernels as well as Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3 in 300 calories.