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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Puddings, chocolate, ready-to-eat: 352g

Roasted 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 - Roasted Sunflower Seeds or Puddings, chocolate, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Roasted 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	44% 42.8g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	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	16% 20.7g	62.3% 81g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	NA	% 54.6g	g per day for Men 19-50 years
Fiber	25% 9.54g	0% 0g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	13% 7.36g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.48% 49.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	7.04% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	6% 60mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	15% 63.4mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	35.7% 535mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	6.6% 245g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 14 times more Vitamin B3, 7 times more Vitamin B5, 10.9 times more Vitamin B6, 19.3 times more Vitamin B9 and 20.5 times more Vitamin E than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain more Vitamin A and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Puddings, chocolate, ready-to-eat have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Puddings, chocolate, ready-to-eat:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.9 times more Copper, 1.7 times more Magnesium, 4.4 times more Manganese, 5 times more Phosphorus, more Selenium and 3.8 times more Zinc than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 3 times more Calcium, 1.4 times more Iron, 207.7 times more Sodium and 237.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Puddings, chocolate, ready-to-eat have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Fat, 77.7 times more Omega 6, more Fiber and 2.3 times more Protein than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 3.9 times more Carbohydrate and 25.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Puddings, chocolate, ready-to-eat have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.