Comparing Nutrients in 5 ounces Puddings, vanilla, ready-to-eat, fat free VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.35% 126kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	22% 28.3g	130g per day for Men 19-50 years
Sugars	29.6% 21.4g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	0% 0g	32% 12g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.074mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	147% 1.9mg	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	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	2.2% 2mg	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% 0mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	2.05% 0.018mg	283% 2.55mg	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	6.38% 0.51mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	0.25% 0.006mg	120% 2.76mg	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	11% 76.5mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	18% 271mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Puddings, vanilla, ready-to-eat, fat free vs Sunflower Seeds:

• Puddings, vanilla, ready-to-eat, fat free have more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 67.3 times more Vitamin B1, 4 times more Vitamin B2, 160.3 times more Vitamin B3, 5.8 times more Vitamin B5, 70.8 times more Vitamin B6, 75.7 times more Vitamin B9 and more Vitamin E than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 5 oz.
• Both Puddings, vanilla, ready-to-eat, fat free as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Puddings, vanilla, ready-to-eat, fat free vs Sunflower Seeds:

• Puddings, vanilla, ready-to-eat, fat free have 21.2 times more Sodium and 16.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 138.5 times more Copper, 14.6 times more Iron, 46.4 times more Magnesium, 487.5 times more Manganese, 12.2 times more Phosphorus, 6 times more Potassium, 31.2 times more Selenium and 21.7 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.

Comparison of macro-nutrients per 5 ounces:

• Puddings, vanilla, ready-to-eat, fat free have 5.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.6 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 10.3 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
• Both Puddings, vanilla, ready-to-eat, fat free as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.