Comparing Nutrients in 500 calories Puddings, tapioca, ready-to-eat VS Sunflower Seeds

Weight per 500 calories

• Puddings, tapioca, ready-to-eat: 385g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 4.5 times more energy per unit of mass than Puddings, tapioca, ready-to-eat, which is very high in comparison to other foods. Puddings, tapioca, ready-to-eat having average energy density.

Which food has more nutrients per 500 calories - Puddings, tapioca, ready-to-eat or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	1.33% 3.85mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	13% 17g	130g per day for Men 19-50 years
Sugars	79% 57.3g	3.1% 2.24g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 48.5g	% 2.14g	g per day for Men 19-50 years
Fiber	0% 0g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.092mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	88.6% 1.15mg	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	2.9% 11.5μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.7% 0.81μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.3% 1.15mg	1.33% 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	3.85% 0.58mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.3% 273mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	171% 1.54mg	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	5.3% 0.42mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	1.84% 0.042mg	72.6% 1.67mg	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	33% 231mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	37% 558mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	7.47% 276g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, tapioca, ready-to-eat vs Sunflower Seeds:

• Puddings, tapioca, ready-to-eat have 1.2 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.7 times more Vitamin B1, 28.5 times more Vitamin B3, 12.5 times more Vitamin B6, 16.8 times more Vitamin B9 and 52.2 times more Vitamin E than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
• Both Puddings, tapioca, ready-to-eat as well as Dried 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, tapioca, ready-to-eat vs Sunflower Seeds:

• Puddings, tapioca, ready-to-eat have 4.1 times more Calcium, 72.4 times more Sodium and 68.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.3 times more Copper, 10.6 times more Iron, 12.1 times more Magnesium, 39.5 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium, more Selenium and 5.1 times more Zinc than Puddings, tapioca, ready-to-eat.

Comparison of macro-nutrients per 500 calories:

• Puddings, tapioca, ready-to-eat have 4.9 times more Carbohydrate and 25.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Fat, 71.3 times more Omega 6, more Fiber and 2.4 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Puddings, tapioca, ready-to-eat as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.