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

Weight per 500 calories

• Puddings, tapioca, ready-to-eat, fat free: 532g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 6.3 times more energy per unit of mass than Puddings, tapioca, ready-to-eat, fat free, which is very high in comparison to other foods. Puddings, tapioca, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Puddings, tapioca, 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	1.9% 1.86g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	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	0.063% 0.011g	170% 29g	17g per day for Men 19-50 years
Cholesterol	1.83% 5.3mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	15% 19.3g	130g per day for Men 19-50 years
Sugars	104% 75.4g	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	0% 0g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, 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	5.76% 0.069mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	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	2.66% 10.6μg	49.4% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	68.7% 1.65μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.77% 1.6mg	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	0.35% 0.053mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27.7% 277mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	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	7.3% 0.59mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	6.33% 26.6mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	2.54% 0.059mg	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	50% 351mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	66.3% 995mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	8.22% 0.9mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	11% 406g	0.035% 1.3g	3700g per day for Men 19-50 years

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

• Puddings, tapioca, 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 3.9 times more Vitamin B1, 6.5 times more Vitamin B3, 36.7 times more Vitamin B5, 6.3 times more Vitamin B6, 18.6 times more Vitamin B9 and 576.9 times more Vitamin E than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, 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, tapioca, ready-to-eat, fat free vs Oil Roasted Sunflower Seeds:

• Puddings, tapioca, ready-to-eat, fat free have 3.8 times more Calcium, 392.6 times more Sodium and 311.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 15.9 times more Copper, 6.2 times more Iron, 4 times more Magnesium, 30 times more Manganese, 2.7 times more Phosphorus, more Selenium and 4.9 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Puddings, tapioca, ready-to-eat, fat free have 5.9 times more Carbohydrate and 28.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 23.3 times more Fat, 9.2 times more Saturated Fat, 2715.8 times more Omega 6, more Fiber and 2.2 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Puddings, tapioca, 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.