Comparing Nutrients in 7 ounces Puddings, vanilla, dry mix, regular VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, dry mix, regular	0%	1%	99%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Puddings, vanilla, dry mix, regular	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 752kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	44% 14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	143% 186g	35% 45.4g	130g per day for Men 19-50 years
Sugars	217% 157g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	55.4% 21g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, dry mix, regular	Oil Roasted 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% 0mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.012% 0.002mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	121% 1.57mg	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	116% 464μg	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	2.43% 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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, dry mix, regular	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	398% 3.58mg	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% 0.16mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	0.69% 0.016mg	179% 4.13mg	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	0.57% 3.97mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	81% 1216mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.21% 7.74g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain more Vitamin B1, 21.5 times more Vitamin B2, 4130 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Puddings, vanilla, dry mix, regular.
• Both Puddings, vanilla, dry mix, regular as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Puddings, vanilla, dry mix, regular vs Oil Roasted Sunflower Seeds:

• Puddings, vanilla, dry mix, regular have 204.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 17.4 times more Calcium, 85.9 times more Copper, 53.5 times more Iron, more Magnesium, 260 times more Manganese, 569.5 times more Phosphorus, 24.2 times more Potassium, 86.9 times more Selenium and 260.5 times more Zinc than Puddings, vanilla, dry mix, regular.

Comparison of macro-nutrients per 7 ounces:

• Puddings, vanilla, dry mix, regular have 4.1 times more Carbohydrate and 25.5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 128.3 times more Fat, 78.5 times more Saturated Fat, 8.1 times more Omega 3, 213.8 times more Omega 6, 17.7 times more Fiber and 66.9 times more Protein than Puddings, vanilla, dry mix, regular.
• Both Puddings, vanilla, dry mix, regular as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.