Comparing Nutrients in 7 ounces Puddings, vanilla, dry mix, instant VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, dry mix, instant	0%	1%	99%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, vanilla, dry mix, instant	Sunflower Seeds	Recommended Dietary Allowance
Energy	25.8% 748kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	254% 184g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	0% 0g	45% 17g	38g per day for Men 19-50 years
Protein	0% 0g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, dry mix, instant	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.074% 0.012mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.03% 0.052mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	205% 2.67mg	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	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	0.26% 0.04mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, dry mix, instant	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.4% 24mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	397% 3.57mg	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	0.25% 0.02mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	168% 3.87mg	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	200% 1399mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	0.7% 24mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	185% 2778mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	0.25% 9.4g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 740 times more Vitamin B1, 12.7 times more Vitamin B2, 1389.2 times more Vitamin B3, 43.5 times more Vitamin B5, 672.5 times more Vitamin B6, more Vitamin B9, more Vitamin C and 1758.5 times more Vitamin E than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Puddings, vanilla, dry mix, instant vs Sunflower Seeds:

• Puddings, vanilla, dry mix, instant have 155.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Calcium, 19.4 times more Copper, 525 times more Iron, 325 times more Magnesium, more Manganese, 53.8 times more Potassium, 75.7 times more Selenium and 83.3 times more Zinc than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Puddings, vanilla, dry mix, instant have 4.6 times more Carbohydrate and 35.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 85.8 times more Fat, 10.3 times more Saturated Fat, 60 times more Omega 3, 2561.1 times more Omega 6, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.