Comparing Nutrients in 500 calories Puddings, vanilla, ready-to-eat, fat free VS Toasted Sunflower Seeds

Weight per 500 calories

• Puddings, vanilla, ready-to-eat, fat free: 562g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 7 times more energy per unit of mass than Puddings, vanilla, ready-to-eat, fat free, which is very high in comparison to other foods. Puddings, vanilla, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	0% 0g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	117% 85g	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	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% 0g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.62% 5.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.83% 0.29mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	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	4.2% 17μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	49% 1.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.74mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.5% 225mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	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	25.3% 2.02mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	9.36% 39.3mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	0.98% 0.022mg	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	43.3% 303mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	18% 607mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	17.4% 9.55μg	NA	55μg per day for Men 19-50 years
Sodium	71.5% 1073mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	11.7% 432g	0.022% 0.81g	3700g per day for Men 19-50 years

Puddings, Vanilla, Ready-to-eat, Fat Free VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

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

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

• 500 calories of Puddings, vanilla, ready-to-eat, fat free have 2.1 times more Vitamin B2 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 11.6 times more Vitamin B3, 5.2 times more Vitamin B5, 6.1 times more Vitamin B6 and 11.4 times more Vitamin B9 than Puddings, vanilla, ready-to-eat, fat free.
• 500 calories of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin B9
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Puddings, vanilla, ready-to-eat, fat free 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, vanilla, ready-to-eat, fat free vs Toasted Sunflower Seeds:

• 500 calories of Puddings, vanilla, ready-to-eat, fat free have 4.9 times more Calcium, 1.5 times more Potassium, 442.8 times more Sodium and 535.1 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 20.3 times more Copper, 2.7 times more Iron, 2.6 times more Magnesium, 76 times more Manganese, 3.1 times more Phosphorus and 3.3 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• 500 calories of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Puddings, vanilla, ready-to-eat, fat free have 6.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain more Fat, more Saturated Fat, more Omega 6 and more Fiber than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 6 and Fiber
• Both Puddings, vanilla, ready-to-eat, fat free as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.