Comparing Nutrients in 100 grams Puddings, tapioca, ready-to-eat, fat free VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.24% 94kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	17.6% 23g	130g per day for Men 19-50 years
Sugars	19.6% 14g	4.3% 3.1g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	0% 0g	28% 10.6g	38g per day for Men 19-50 years
Protein	2.57% 1.44g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Oil 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	1.1% 0.013mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.77% 0.075mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	61% 0.79mg	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	0.5% 2μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13% 0.31μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.33% 0.3mg	1.22% 1.1mg	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	0.067% 0.01mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.2% 52mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	200% 1.8mg	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	1.38% 0.11mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	0.48% 0.011mg	90% 2.08mg	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	9.43% 66mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.06% 76.3g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Puddings, tapioca, ready-to-eat, fat free vs Oil Roasted Sunflower Seeds:

• Puddings, tapioca, ready-to-eat, fat free have more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 24.6 times more Vitamin B1, 3.7 times more Vitamin B2, 40.9 times more Vitamin B3, 231.3 times more Vitamin B5, 39.6 times more Vitamin B6, 117 times more Vitamin B9, 3.7 times more Vitamin C, 3633 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Puddings, tapioca, ready-to-eat, fat free vs Oil Roasted Sunflower Seeds:

• Puddings, tapioca, ready-to-eat, fat free have 62.3 times more Sodium and 49.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Calcium, 100.2 times more Copper, 38.9 times more Iron, 25.4 times more Magnesium, 189.1 times more Manganese, 17.3 times more Phosphorus, 6.9 times more Potassium, more Selenium and 30.6 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.

Comparison of macro-nutrients per 100 grams:

• Puddings, tapioca, ready-to-eat, fat free have 4.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.3 times more Energy, 146.6 times more Fat, 57.9 times more Saturated Fat, more Omega 3, 17104 times more Omega 6, more Fiber and 13.9 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 100 g.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.