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

Weight per 500 calories

• Puddings, tapioca, ready-to-eat: 385g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 4.8 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.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	178% 30.2g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	79% 57.3g	NA	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	NA	g per day for Men 19-50 years
Fiber	0% 0g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	Toasted 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	7.7% 0.092mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	50% 0.65mg	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% 192μg	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	1.26% 1.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.3% 273mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	1.84% 0.042mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	37% 558mg	0.16% 2.42mg	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	0.022% 0.81g	3700g per day for Men 19-50 years

Puddings, Tapioca, Ready-to-eat VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

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

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

• 500 calories of Puddings, tapioca, ready-to-eat have 1.6 times more Vitamin B2 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B1, 13.6 times more Vitamin B3, 6.3 times more Vitamin B5, 7 times more Vitamin B6 and 16.7 times more Vitamin B9 than Puddings, tapioca, ready-to-eat.
• 500 calories of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Puddings, tapioca, ready-to-eat vs Toasted Sunflower Seeds:

• 500 calories of Puddings, tapioca, ready-to-eat have 5.9 times more Calcium and 230.1 times more Sodium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 21.4 times more Copper, 13 times more Iron, 4.5 times more Magnesium, 40.4 times more Manganese, 4.1 times more Phosphorus and 5.1 times more Zinc than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Toasted Sunflower Seeds contain similar levels of Potassium per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, tapioca, ready-to-eat have 5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3.1 times more Fat, 1.3 times more Saturated Fat, 109.1 times more Omega 6, more Fiber and 1.9 times more Protein than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 6 and Fiber
• Both Puddings, tapioca, ready-to-eat as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.