Comparing Nutrients in 100 calories Sunflower Seeds VS Puddings, chocolate, ready-to-eat

Weight per 100 calories

• Sunflower Seeds: 17g
• Puddings, chocolate, ready-to-eat: 70.4g

Sunflower Seeds have 4.1 times more energy per 100g than Puddings, chocolate, ready-to-eat. It has very high energy density when compared to other foods. Puddings, chocolate, ready-to-eat having average energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	3.34% 3.24g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.088% 0.001g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.24% 0.7mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	16.7% 12g	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	% 0.43g	% 11g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	0% 0g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	1.1% 9.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	0.54% 0.087mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	0.98% 0.013mg	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	9.7% 39μg	0.53% 2.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.64% 0.063μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	0.23% 0.21mg	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	40% 6.02mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	7.2% 0.065mg	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	11.2% 0.9mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	3% 12.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	3.6% 0.083mg	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	16% 113mg	5.63% 39.4mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	3.8% 130mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	2.18% 0.24mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	1.32% 49g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Puddings, chocolate, ready-to-eat:

• Dried Sunflower Seed Kernels have 15 times more Vitamin B1, 16.5 times more Vitamin B3, 18.2 times more Vitamin B6, 18.4 times more Vitamin B9 and 27.6 times more Vitamin E than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 19.2 times more Vitamin A and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, chocolate, ready-to-eat have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Puddings, chocolate, ready-to-eat:

• Dried Sunflower Seed Kernels have 4.8 times more Copper, 4.4 times more Magnesium, 4 times more Manganese, 2.9 times more Phosphorus, more Selenium and 3.6 times more Zinc than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 2.7 times more Calcium, 69.5 times more Sodium and 60.4 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, chocolate, ready-to-eat have similar amounts of Iron and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 2.7 times more Fat, 54.4 times more Omega 6, more Fiber and 2.4 times more Protein than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 4.7 times more Carbohydrate and 27 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, chocolate, ready-to-eat have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.