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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Puddings, chocolate, ready-to-eat, fat free: 538g

Roasted Sunflower Seeds have 6.3 times more energy per 100g than Puddings, chocolate, ready-to-eat, fat free. It has very high energy density when compared to other foods. Puddings, chocolate, ready-to-eat, fat free having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Roasted Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.85% 5.38mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	86.3% 112g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	117% 84.7g	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	25% 9.54g	4.24% 1.6g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	8.06% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	2.92% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	6.6% 0.086mg	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	4.03% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.6% 0.81μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0% 0mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	0.45% 0.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	6% 60mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	49.6% 0.45mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	18.2% 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	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	33% 1118mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	15.6% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	55% 828mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	11% 410g	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, fat free:

• Dry Roasted Sunflower Seed Kernels no Salt have 12.9 times more Vitamin B3, 7.6 times more Vitamin B5, 8 times more Vitamin B6, 12.6 times more Vitamin B9 and more Vitamin E than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 1.9 times more Vitamin B2 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, fat free have similar amounts of Vitamin B1 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, 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, fat free:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.5 times more Copper, 1.4 times more Magnesium, 4.3 times more Manganese, 3.4 times more Phosphorus, 7.9 times more Selenium and 2.8 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 3.5 times more Calcium, 2.8 times more Iron, 1.5 times more Potassium, 321.2 times more Sodium and 397.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 26.5 times more Fat, more Saturated Fat, more Omega 6, 5.9 times more Fiber and 1.6 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• While Puddings, chocolate, ready-to-eat, fat free contain 5.4 times more Carbohydrate and 36.1 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, fat free have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.