Comparing Nutrients in 500 calories Puddings, tapioca, dry mix VS Roasted Sunflower Seeds

Weight per 500 calories

• Puddings, tapioca, dry mix: 136g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more energy per unit of mass than Puddings, tapioca, dry mix, which is very high in comparison to other foods. Puddings, tapioca, dry mix having high energy density.

Which food has more nutrients per 500 calories - Puddings, tapioca, dry mix or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Puddings, tapioca, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	NA	14% 4.5g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	NA	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	16% 20.7g	130g per day for Men 19-50 years
Sugars	121% 88g	3.23% 2.35g	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	NA	NA	g per day for Men 19-50 years
Fiber	0.71% 0.27g	25% 9.54g	38g per day for Men 19-50 years
Protein	0.24% 0.14g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix	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	0.11% 0.001mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.63% 0.008mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.034% 0.005mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.41% 0.02mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.1% 0.001mg	53% 0.69mg	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	0% 0μg	51% 204μg	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% 0mg	1.34% 1.2mg	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	NA	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.54% 5.42mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	4.37% 0.039mg	175% 1.57mg	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	2.03% 0.16mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	0.65% 2.7mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	1.94% 0.045mg	79% 1.8mg	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	0.77% 5.42mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	0.2% 6.78mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	43% 646mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	0.99% 0.11mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.15% 5.42g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, tapioca, dry mix vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 67.2 times more Vitamin B1, 26 times more Vitamin B2, 1116.2 times more Vitamin B3, 297.6 times more Vitamin B5, 509.8 times more Vitamin B6 and more Vitamin B9 than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Puddings, tapioca, dry mix vs Roasted Sunflower Seeds:

• Puddings, tapioca, dry mix have 250.8 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.1 times more Calcium, 40 times more Copper, 20.1 times more Iron, 40.9 times more Magnesium, 40.5 times more Manganese, 183.1 times more Phosphorus, 107.8 times more Potassium, 55.9 times more Selenium and 41.9 times more Zinc than Puddings, tapioca, dry mix.

Comparison of macro-nutrients per 500 calories:

• Puddings, tapioca, dry mix have 6.2 times more Carbohydrate and 37.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 315.7 times more Fat, 35.2 times more Fiber and 122.6 times more Protein than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Puddings, tapioca, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.