Comparing Nutrients in 100 grams Sunflower Seeds VS Puddings, coconut cream, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Sunflower Seeds	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	20% 584kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	64.2% 83.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	88.3% 64g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	10.5% 4g	38g per day for Men 19-50 years
Protein	37% 20.8g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	1.37% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	2.3% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	3.15% 0.041mg	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	56.8% 227μg	0.5% 2μg	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	1.56% 1.4mg	0.33% 0.3mg	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	234% 35mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	7.8% 78mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	16.8% 0.15mg	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	65.6% 5.25mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	21.3% 0.49mg	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	94% 660mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	69.3% 1040mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Puddings, coconut cream, dry mix, instant:

• Dried Sunflower Seed Kernels have 113.8 times more Vitamin B1, 6.7 times more Vitamin B2, 38.1 times more Vitamin B3, 9.8 times more Vitamin B5, 32.8 times more Vitamin B6, 113.5 times more Vitamin B9, 4.7 times more Vitamin C and 439.6 times more Vitamin E than Puddings, coconut cream, dry mix, instant.
• Both Dried Sunflower Seed Kernels as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Puddings, coconut cream, dry mix, instant:

• Dried Sunflower Seed Kernels have 9.8 times more Calcium, 11.9 times more Copper, 7.3 times more Iron, 19.1 times more Magnesium, 4 times more Manganese, 6.7 times more Potassium, 13.3 times more Selenium and 16.7 times more Zinc than Puddings, coconut cream, dry mix, instant.
• While Puddings, coconut cream, dry mix, instant contain 115.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Puddings, coconut cream, dry mix, instant have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.4 times more Energy, 5.1 times more Fat, more Omega 3, more Omega 6, 2.2 times more Fiber and 23.1 times more Protein than Puddings, coconut cream, dry mix, instant.
• While Puddings, coconut cream, dry mix, instant contain 2.2 times more Saturated Fat, 4.2 times more Carbohydrate and 24.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.