Comparing Nutrients in 100 grams Puddings, vanilla, ready-to-eat, fat free VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Puddings, vanilla, ready-to-eat, fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.07% 89kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	16% 20.6g	130g per day for Men 19-50 years
Sugars	21% 15g	NA	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% 0g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, ready-to-eat, fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.77% 0.088mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.92% 0.2mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.46% 0.019mg	62% 0.81mg	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	0.75% 3μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.75% 0.21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, ready-to-eat, fat free	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	1.44% 0.013mg	204% 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	4.5% 0.36mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	0.17% 0.004mg	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	7.7% 54mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.08% 77g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, vanilla, ready-to-eat, fat free VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Puddings, vanilla, ready-to-eat, fat free versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Puddings, vanilla, ready-to-eat, fat free have more Vitamin B12 than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 14.8 times more Vitamin B1, 3.2 times more Vitamin B2, 80.7 times more Vitamin B3, 36 times more Vitamin B5, 42.4 times more Vitamin B6 and 79.3 times more Vitamin B9 than Puddings, vanilla, ready-to-eat, fat free.
• 100 grams of Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Puddings, vanilla, ready-to-eat, fat free as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Puddings, vanilla, ready-to-eat, fat free vs Toasted Sunflower Seeds:

• 100 grams of Puddings, vanilla, ready-to-eat, fat free have 63.7 times more Sodium and 76.9 times more Water than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 141.1 times more Copper, 18.9 times more Iron, 18.4 times more Magnesium, 528.5 times more Manganese, 21.4 times more Phosphorus, 4.5 times more Potassium and 23 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• 100 grams of Puddings, vanilla, ready-to-eat, fat free lack sufficient amounts of Copper, Magnesium and Manganese

Comparison of macro-nutrients per 100 grams:

• 100 g of Toasted Sunflower Seed Kernels no Salt contain 7 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 8.5 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• Both Puddings, vanilla, ready-to-eat, fat free and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Puddings, vanilla, ready-to-eat, fat free provide inadequate amounts of Omega 3, Omega 6 and Fiber