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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Puddings, vanilla, ready-to-eat	4%	26%	70%

Macro Nutrients

	Sunflower Seeds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Energy	28.5% 828kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	24.6% 32g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	33% 24g	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	% 3.54g	% 21.5g	g per day for Men 19-50 years
Fiber	32% 12g	0% 0g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	3.67% 2.06g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	0.5% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	4.34% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	2.07% 0.027mg	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	80.4% 322μg	0.71% 2.83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.86% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0.31% 0.28mg	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	332% 50mg	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Puddings, vanilla, ready-to-eat	Recommended Dietary Allowance
Calcium	11% 111mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	2.83% 0.026mg	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	93% 7.44mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	0.68% 0.016mg	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	134% 936mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	16.3% 244mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	2.75% 102g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 77.9 times more Vitamin B1, 5 times more Vitamin B2, 146.2 times more Vitamin B3, 7.4 times more Vitamin B5, 70.8 times more Vitamin B6, 113.5 times more Vitamin B9, 7 times more Vitamin C and 117.2 times more Vitamin E than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 5 oz.

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

• Dried Sunflower Seed Kernels have 1.6 times more Calcium, 100 times more Copper, 58.3 times more Iron, 81.3 times more Magnesium, 177.3 times more Manganese, 16.1 times more Phosphorus, 9.9 times more Potassium, more Selenium and 31.3 times more Zinc than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 19.1 times more Sodium and 15.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 4.5 times more Energy, 13.6 times more Fat, 4.4 times more Saturated Fat, more Omega 3, 264.9 times more Omega 6, more Fiber and 14.3 times more Protein than Puddings, vanilla, ready-to-eat.
• While Puddings, vanilla, ready-to-eat contain 6.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, vanilla, ready-to-eat have similar amounts of Carbohydrate per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Puddings, vanilla, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.