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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Puddings, tapioca, ready-to-eat: 385g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Roasted Sunflower Seeds	Puddings, tapioca, 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	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	11.6% 3.7g	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	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.33% 3.85mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	64% 83.4g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	79% 57.3g	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	NA	% 48.5g	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	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Puddings, tapioca, ready-to-eat	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	7.7% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	7.1% 0.092mg	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	2.9% 11.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.7% 0.81μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	1.3% 1.15mg	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	3.85% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.3% 1.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	6% 60mg	27.3% 273mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	10.4% 354mg	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	37% 558mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	7.47% 276g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 24.2 times more Vitamin B3, 6.7 times more Vitamin B5, 7.5 times more Vitamin B6, 17.6 times more Vitamin B9 and 38.9 times more Vitamin E than Puddings, tapioca, ready-to-eat.
• While Puddings, tapioca, ready-to-eat contain 1.8 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, tapioca, ready-to-eat have similar amounts of Vitamin B1 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, tapioca, 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 Roasted Sunflower Seeds vs Puddings, tapioca, ready-to-eat:

• Dry Roasted Sunflower Seed Kernels no Salt have 22.7 times more Copper, 7.7 times more Iron, 4.8 times more Magnesium, 42.8 times more Manganese, 4.3 times more Phosphorus, 2.1 times more Potassium, more Selenium and 5.4 times more Zinc than Puddings, tapioca, ready-to-eat.
• While Puddings, tapioca, ready-to-eat contain 4.5 times more Calcium, 216.4 times more Sodium and 268 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 2.9 times more Fat, 1.2 times more Saturated Fat, 101.7 times more Omega 6, more Fiber and 2.2 times more Protein than Puddings, tapioca, ready-to-eat.
• While Puddings, tapioca, ready-to-eat contain 4 times more Carbohydrate and 24.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Puddings, tapioca, ready-to-eat have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.