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

Weight per 500 calories

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

Sunflower Seeds have 4.5 times more energy per 100g than Puddings, vanilla, ready-to-eat. It has very high energy density when compared to other foods. Puddings, vanilla, ready-to-eat having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Sunflower Seeds	Puddings, vanilla, 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	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	1.97% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.33% 3.85mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	67% 87g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	90% 65.3g	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	% 58.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0.85% 7.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	1.37% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	5.62% 0.073mg	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	1.92% 7.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24% 0.58μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	0.85% 0.77mg	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	7.7% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.92% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	7.7% 0.069mg	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	4.33% 0.35mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	3.66% 15.4mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	1.84% 0.042mg	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	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	7.35% 250mg	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	44% 662mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	7.45% 276g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 17.3 times more Vitamin B1, 32.6 times more Vitamin B3, 1.6 times more Vitamin B5, 15.8 times more Vitamin B6, 25.3 times more Vitamin B9 and 26.1 times more Vitamin E than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, vanilla, ready-to-eat have similar amounts of Vitamin B2 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Dried Sunflower Seed Kernels have 22.3 times more Copper, 13 times more Iron, 18.1 times more Magnesium, 39.5 times more Manganese, 3.6 times more Phosphorus, 2.2 times more Potassium, more Selenium and 7 times more Zinc than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 2.8 times more Calcium, 85.9 times more Sodium and 68.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 3 times more Fat, 59 times more Omega 6, more Fiber and 3.2 times more Protein than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 5.1 times more Carbohydrate and 29.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, vanilla, ready-to-eat have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.