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

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Puddings, chocolate, ready-to-eat: 352g

Sunflower Seeds have 4.1 times more energy per 100g than Puddings, chocolate, ready-to-eat. It has very high energy density when compared to other foods. Puddings, chocolate, ready-to-eat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Sunflower Seeds	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.2% 3.52mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	62.3% 81g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	83.4% 60.5g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.14g	% 54.6g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	0% 0g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	13% 7.36g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	5.48% 49.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	7.04% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	4.88% 0.063mg	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	48.6% 194μg	2.64% 10.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	1.17% 1.06mg	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	201% 30mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	36% 0.32mg	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	56% 4.5mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	15% 63.4mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	18% 0.42mg	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	80.7% 565mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	35.7% 535mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	6.6% 245g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 15 times more Vitamin B1, 16.5 times more Vitamin B3, 18.2 times more Vitamin B6, 18.4 times more Vitamin B9 and 27.6 times more Vitamin E than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 19.2 times more Vitamin A and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, chocolate, ready-to-eat have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Dried Sunflower Seed Kernels have 4.8 times more Copper, 4.4 times more Magnesium, 4 times more Manganese, 2.9 times more Phosphorus, more Selenium and 3.6 times more Zinc than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 2.7 times more Calcium, 69.5 times more Sodium and 60.4 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, chocolate, ready-to-eat have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 2.7 times more Fat, 54.4 times more Omega 6, more Fiber and 2.4 times more Protein than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 4.7 times more Carbohydrate and 27 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, chocolate, ready-to-eat have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.