Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Puddings, all flavors except chocolate, low calorie, regular, dry mix

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Puddings, all flavors except chocolate, low calorie, regular, dry mix	2%	0%	98%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Energy	29% 839kcal	17% 498kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	94% 122g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	5.67% 4.1g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	0% 0mg	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	83% 332μg	0% 0μg	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	1.73% 1.56mg	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	343% 51.5mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Recommended Dietary Allowance
Calcium	12.3% 123mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	6.3% 0.057mg	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	76% 6.07mg	0.89% 0.071mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	NA	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	231% 1615mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	0.75% 25.5mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	167% 2502mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.4% 14.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Puddings, all flavors except chocolate, low calorie, regular, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Puddings, all flavors except chocolate, low calorie, regular, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Puddings, all flavors except chocolate, low calorie, regular, dry mix:

• 5 ounces of Oil Roasted Sunflower Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, 726.6 times more Vitamin E and 2.8 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Puddings, all flavors except chocolate, low calorie, regular, dry mix:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.8 times more Calcium, 45.1 times more Copper, 85.6 times more Iron, 7.5 times more Magnesium, 94.9 times more Phosphorus, 26.8 times more Potassium, 86.9 times more Selenium and 27.4 times more Zinc than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• While 5 oz of Puddings, all flavors except chocolate, low calorie, regular, dry mix contain 588.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, regular, dry mix lack sufficient amounts of Iron, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Energy, 513 times more Fat, 392.7 times more Saturated Fat, more Omega 3, 684.2 times more Omega 6, 11.8 times more Fiber and 12.5 times more Protein than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
• While 5 oz of Puddings, all flavors except chocolate, low calorie, regular, dry mix contain 3.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Puddings, all flavors except chocolate, low calorie, regular, dry mix offer comparable quantities of Sugars per five ounces.
• 5 ounces of Puddings, all flavors except chocolate, low calorie, regular, dry mix provide inadequate amounts of Omega 3 and Omega 6