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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	40.5% 1175kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	32% 41.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	43% 31.3g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	71% 40g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	1.08% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	2.44% 0.032mg	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	116% 464μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	0% 0mg	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	481% 72mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	17.3% 173mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	18.3% 0.16mg	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	106% 8.5mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	6.73% 0.15mg	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	323% 2260mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.1% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Puddings, chocolate, ready-to-eat, fat free per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Puddings, chocolate, ready-to-eat, fat free to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 17.8 times more Vitamin B1, 3.8 times more Vitamin B2, 47.5 times more Vitamin B3, 46.9 times more Vitamin B5, 49.5 times more Vitamin B6, 78 times more Vitamin B9, more Vitamin E and 31 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• While 7 oz of Puddings, chocolate, ready-to-eat, fat free contain more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 7 ounces of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 2.2 times more Calcium, 21.7 times more Copper, 2.5 times more Iron, 8.5 times more Magnesium, 26.7 times more Manganese, 21.1 times more Phosphorus, 2.3 times more Potassium, 48.9 times more Selenium and 17.4 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While 7 oz of Puddings, chocolate, ready-to-eat, fat free contain 51.3 times more Sodium and 49.5 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 6.4 times more Energy, 171 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 35.3 times more Fiber and 10.4 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• While 7 oz of Puddings, chocolate, ready-to-eat, fat free contain 5.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Puddings, chocolate, ready-to-eat, fat free offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3, Omega 6 and Fiber