Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Puddings, vanilla, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Puddings, vanilla, dry mix, instant	0%	1%	99%

Macro Nutrients

	Toasted Sunflower Seeds	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Energy	42.4% 1228kcal	25.8% 748kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	142% 184g	130g per day for Men 19-50 years
Sugars	NA	254% 184g	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	NA	g per day for Men 19-50 years
Fiber	60% 23g	0% 0g	38g per day for Men 19-50 years
Protein	61% 34g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	0.074% 0.012mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	1.03% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	0.31% 0.004mg	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	118% 472μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	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	NA	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Puddings, vanilla, dry mix, instant	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	20.5% 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	169% 13.5mg	0.25% 0.02mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	0% 0mg	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	328% 2298mg	200% 1399mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	0.7% 24mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	185% 2778mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.14% 5.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Puddings, vanilla, dry mix, instant per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Puddings, vanilla, dry mix, instant to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Toasted Sunflower Seeds have 162.5 times more Vitamin B1, 10.2 times more Vitamin B2, 699.7 times more Vitamin B3, 271.5 times more Vitamin B5, 402.5 times more Vitamin B6 and more Vitamin B9 than Puddings, vanilla, dry mix, instant.
• 7 ounces of Puddings, vanilla, dry mix, instant have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Puddings, vanilla, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Puddings, vanilla, dry mix, instant:

• 7 ounces of Toasted Sunflower Seeds have 4.8 times more Calcium, 19.7 times more Copper, 681 times more Iron, 129 times more Magnesium, more Manganese, 1.6 times more Phosphorus, 40.9 times more Potassium and 88.3 times more Zinc than Puddings, vanilla, dry mix, instant.
• While 7 oz of Puddings, vanilla, dry mix, instant contain 466.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Puddings, vanilla, dry mix, instant lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.6 times more Energy, 94.7 times more Fat, 13.8 times more Saturated Fat, 79 times more Omega 3, 4154.4 times more Omega 6, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
• While 7 oz of Puddings, vanilla, dry mix, instant contain 4.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Puddings, vanilla, dry mix, instant provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein