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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Sunflower Seeds	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	40% 1159kcal	28.4% 824kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	62% 20g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	127% 166g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	175% 127g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	21% 7.94g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	6.26% 0.081mg	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	0.99% 3.97μg	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	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	15.5% 155mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	33.3% 0.3mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	42% 0.97mg	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	204% 1431mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.12% 4.37g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 113.8 times more Vitamin B1, 6.7 times more Vitamin B2, 38.1 times more Vitamin B3, 9.8 times more Vitamin B5, 32.8 times more Vitamin B6, 113.5 times more Vitamin B9, 4.7 times more Vitamin C and 439.6 times more Vitamin E than Puddings, coconut cream, dry mix, instant.
• Both Dried Sunflower Seed Kernels as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Dried Sunflower Seed Kernels have 9.8 times more Calcium, 11.9 times more Copper, 7.3 times more Iron, 19.1 times more Magnesium, 4 times more Manganese, 6.7 times more Potassium, 13.3 times more Selenium and 16.7 times more Zinc than Puddings, coconut cream, dry mix, instant.
• While Puddings, coconut cream, dry mix, instant contain 115.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, coconut cream, dry mix, instant have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 5.1 times more Fat, more Omega 3, more Omega 6, 2.2 times more Fiber and 23.1 times more Protein than Puddings, coconut cream, dry mix, instant.
• While Puddings, coconut cream, dry mix, instant contain 2.2 times more Saturated Fat, 4.2 times more Carbohydrate and 24.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.