Comparing Nutrients in 100 grams Puddings, tapioca, dry mix VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, dry mix	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Puddings, tapioca, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.7% 369kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	NA	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	NA	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	18.5% 24g	130g per day for Men 19-50 years
Sugars	89.7% 65g	3.77% 2.73g	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	0.53% 0.2g	29.2% 11g	38g per day for Men 19-50 years
Protein	0.18% 0.1g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.083% 0.001mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.025% 0.004mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.3% 0.015mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.077% 0.001mg	62% 0.8mg	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	0% 0μg	59.3% 237μg	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	0% 0mg	1.56% 1.4mg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, dry mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.4% 4mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	3.22% 0.029mg	203% 1.83mg	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	1.5% 0.12mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	0.48% 2mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	1.43% 0.033mg	92% 2.1mg	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	0.57% 4mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	0.15% 5mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	32% 477mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.11% 4g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Puddings, tapioca, dry mix vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 106 times more Vitamin B1, 41 times more Vitamin B2, 1760.5 times more Vitamin B3, 469.3 times more Vitamin B5, 804 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Puddings, tapioca, dry mix vs Roasted Sunflower Seeds:

• Puddings, tapioca, dry mix have 159 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 17.5 times more Calcium, 63.1 times more Copper, 31.7 times more Iron, 64.5 times more Magnesium, 63.9 times more Manganese, 288.8 times more Phosphorus, 170 times more Potassium, 88.1 times more Selenium and 66.1 times more Zinc than Puddings, tapioca, dry mix.

Comparison of macro-nutrients per 100 grams:

• Puddings, tapioca, dry mix have 3.9 times more Carbohydrate and 23.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 498 times more Fat, 55.5 times more Fiber and 193.3 times more Protein than Puddings, tapioca, dry mix.
• Both Puddings, tapioca, dry mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.