Comparing Nutrients in 500 calories Puddings, chocolate, ready-to-eat, fat free VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Puddings, chocolate, ready-to-eat, fat free: 538g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 6.4 times more energy per unit of mass than Puddings, chocolate, ready-to-eat, fat free, which is very high in comparison to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

Which food has more nutrients per 500 calories - Puddings, chocolate, ready-to-eat, fat free or Oil Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Puddings, chocolate, ready-to-eat, fat free	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	170% 29g	17g per day for Men 19-50 years
Cholesterol	1.85% 5.38mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	15% 19.3g	130g per day for Men 19-50 years
Sugars	117% 84.7g	3.62% 2.63g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	4.24% 1.6g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat, fat free	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.06% 0.097mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.92% 0.47mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	51.5% 0.67mg	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	4.03% 16μg	49.4% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.6% 0.81μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.54μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat, fat free	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	169% 1.52mg	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	114% 9.1mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	76.4% 1.76mg	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	41.5% 290mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	33% 1118mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.6μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	55% 828mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	11% 410g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, chocolate, ready-to-eat, fat free vs Oil Roasted Sunflower Seeds:

• Puddings, chocolate, ready-to-eat, fat free have 1.7 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Puddings, chocolate, ready-to-eat, fat free vs Oil Roasted Sunflower Seeds:

• Puddings, chocolate, ready-to-eat, fat free have 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.
• While Oil Roasted Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 500 calories:

• Puddings, chocolate, ready-to-eat, fat free have 5.8 times more Carbohydrate and 32.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Puddings, chocolate, ready-to-eat, fat free and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Puddings, chocolate, ready-to-eat, fat free as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.