Comparing Nutrients in 7 ounces Puddings, vanilla, ready-to-eat, fat free VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Sunflower Seeds	Recommended Dietary Allowance
Energy	6.1% 177kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	30.8% 40g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	7.16% 4g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	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	3.64% 0.044mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.64% 0.1mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.78% 0.39mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	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	1.5% 5.95μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17.4% 0.42μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	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% 0mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	2.87% 0.026mg	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	8.93% 0.71mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	0.35% 0.008mg	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	15.3% 107mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	25.3% 379mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.13% 153g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puddings, vanilla, ready-to-eat, fat free vs Sunflower Seeds:

• Puddings, vanilla, ready-to-eat, fat free have more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 67.3 times more Vitamin B1, 4 times more Vitamin B2, 160.3 times more Vitamin B3, 5.8 times more Vitamin B5, 70.8 times more Vitamin B6, 75.7 times more Vitamin B9 and more Vitamin E than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 7 oz.
• Both Puddings, vanilla, ready-to-eat, fat free as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Puddings, vanilla, ready-to-eat, fat free vs Sunflower Seeds:

• Puddings, vanilla, ready-to-eat, fat free have 21.2 times more Sodium and 16.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 138.5 times more Copper, 14.6 times more Iron, 46.4 times more Magnesium, 487.5 times more Manganese, 12.2 times more Phosphorus, 6 times more Potassium, 31.2 times more Selenium and 21.7 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.

Comparison of macro-nutrients per 7 ounces:

• Puddings, vanilla, ready-to-eat, fat free have 5.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.6 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 10.3 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 7 oz.
• Both Puddings, vanilla, ready-to-eat, fat free as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.