Comparing Nutrients in 7 ounces Puddings, tapioca, dry mix VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix	0%	0%	100%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Puddings, tapioca, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.3% 732kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	NA	37% 12g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	31.4% 41g	130g per day for Men 19-50 years
Sugars	178% 129g	NA	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	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	60% 23g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix	Toasted 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	0.17% 0.002mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.05% 0.008mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	123% 1.6mg	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	0% 0μg	118% 472μg	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	3.1% 2.78mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	404% 3.64mg	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	2.98% 0.24mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	2.85% 0.065mg	182% 4.2mg	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	1.13% 7.94mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	63% 947mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, dry mix VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, tapioca, dry mix versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Puddings, tapioca, dry mix vs Toasted Sunflower Seeds:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 325 times more Vitamin B1, 47.5 times more Vitamin B2, 1049.5 times more Vitamin B3, 470.7 times more Vitamin B5, 805 times more Vitamin B6 and more Vitamin B9 than Puddings, tapioca, dry mix.
• 7 ounces of Puddings, tapioca, dry mix have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Puddings, tapioca, dry mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Puddings, tapioca, dry mix vs Toasted Sunflower Seeds:

• 7 ounces of Puddings, tapioca, dry mix have 159 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 14.3 times more Calcium, 63.2 times more Copper, 56.8 times more Iron, 64.5 times more Magnesium, 64.1 times more Manganese, 289.5 times more Phosphorus, 98.2 times more Potassium and 66.3 times more Zinc than Puddings, tapioca, dry mix.
• 7 ounces of Puddings, tapioca, dry mix lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, tapioca, dry mix have 4.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 568 times more Fat, 57.5 times more Fiber and 172.1 times more Protein than Puddings, tapioca, dry mix.
• 7 ounces of Puddings, tapioca, dry mix provide inadequate amounts of Fiber and Protein