Comparing Nutrients in 7 ounces Sunflower Seeds VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Sunflower Seeds	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	40% 1159kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	7.83% 2.5g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	35% 45.7g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	47% 34g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 30.8g	g per day for Men 19-50 years
Fiber	45% 17g	0% 0g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	1.53% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	2.75% 0.036mg	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	113% 450μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	0.66% 0.6mg	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	465% 69.8mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	15.5% 155mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	20.3% 0.18mg	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	130% 10.4mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	10% 0.23mg	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	187% 1310mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	3.73% 138g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 61.7 times more Vitamin B1, 4.9 times more Vitamin B2, 67.8 times more Vitamin B3, 4.6 times more Vitamin B5, 74.7 times more Vitamin B6, 75.7 times more Vitamin B9, 4.7 times more Vitamin C and 113.5 times more Vitamin E than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 4.7 times more Vitamin A and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D and Vitamin K in 7 oz.

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

• Dried Sunflower Seed Kernels have 1.5 times more Calcium, 19.6 times more Copper, 4.1 times more Iron, 18.1 times more Magnesium, 16.5 times more Manganese, 11.8 times more Phosphorus, 3.5 times more Potassium, more Selenium and 14.7 times more Zinc than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 16.9 times more Sodium and 14.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 4.1 times more Energy, 11.2 times more Fat, 3.5 times more Saturated Fat, 30 times more Omega 3, 223.8 times more Omega 6, more Fiber and 9.9 times more Protein than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 6.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, chocolate, ready-to-eat have similar amounts of Carbohydrate per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.