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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Roasted Sunflower Seeds	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	20% 582kcal	3.07% 89kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	15.5% 20g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	21% 15g	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	29.2% 11g	0% 0g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	6.77% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	3.92% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	1.46% 0.019mg	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	59.3% 237μg	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.75% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	1.33% 1.2mg	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	174% 26mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	7% 70mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	1.44% 0.013mg	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	47.5% 3.8mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	0.17% 0.004mg	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	165% 1155mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.08% 77g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.8 times more Vitamin B1, 2.8 times more Vitamin B2, 135.4 times more Vitamin B3, 35.9 times more Vitamin B5, 42.3 times more Vitamin B6, 79 times more Vitamin B9, more Vitamin E and more Vitamin K than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Puddings, vanilla, ready-to-eat, fat free have similar amounts of Vitamin C per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin A and Vitamin D in 100 g.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Calcium, 140.8 times more Copper, 10.6 times more Iron, 18.4 times more Magnesium, 527.5 times more Manganese, 21.4 times more Phosphorus, 7.9 times more Potassium, 46.6 times more Selenium and 23 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain 63.7 times more Sodium and 64.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.5 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and 9.6 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain 5.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Puddings, vanilla, ready-to-eat, fat free have similar amounts of Carbohydrate per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.