Comparing Nutrients in 5 ounces Puddings, chocolate, dry mix, instant VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, dry mix, instant	2%	5%	93%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Puddings, chocolate, dry mix, instant	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.5% 536kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	2.78% 2.7g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	3.65% 1.17g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.45g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	25% 32.4g	130g per day for Men 19-50 years
Sugars	133% 96g	6.1% 4.4g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	39.5% 15g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, dry mix, instant	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.71% 0.035mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	86.4% 1.12mg	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	1.06% 4.25μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.73% 1.56mg	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	0.66% 0.099mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, dry mix, instant	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.7% 17mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	55.8% 0.5mg	284% 2.56mg	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	23% 1.83mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	128% 2.95mg	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	14.6% 102mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	9.84% 335mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	167% 2510mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Puddings, chocolate, dry mix, instant vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 32 times more Vitamin B1, 5.1 times more Vitamin B2, 17.6 times more Vitamin B3, 277.6 times more Vitamin B5, 66 times more Vitamin B6, 78 times more Vitamin B9, more Vitamin C, 519 times more Vitamin E and 2.1 times more Vitamin K than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Puddings, chocolate, dry mix, instant vs Oil Roasted Sunflower Seeds:

• Puddings, chocolate, dry mix, instant have 590.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 5.1 times more Copper, 3.3 times more Iron, 2.8 times more Magnesium, 5.7 times more Manganese, 15.8 times more Phosphorus, 2 times more Potassium, 31.3 times more Selenium and 8.4 times more Zinc than Puddings, chocolate, dry mix, instant.

Comparison of macro-nutrients per 5 ounces:

• Puddings, chocolate, dry mix, instant have 3.8 times more Carbohydrate and 21.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 27 times more Fat, 8.6 times more Saturated Fat, 2.4 times more Omega 3, 108.9 times more Omega 6, 2.9 times more Fiber and 8.7 times more Protein than Puddings, chocolate, dry mix, instant.
• Both Puddings, chocolate, dry mix, instant as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.