Comparing Nutrients in 100 calories Puddings, coconut cream, dry mix, regularVS Sunflower Seeds

Weight per 100 calories

Puddings, coconut cream, dry mix, regular

23g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Puddings, coconut cream, dry mix, regular, which is very high in comparison to other foods. Puddings, coconut cream, dry mix, regular having very high energy density.

Which food has more nutrients per 100 calories - Puddings, coconut cream, dry mix, regular or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Puddings, coconut cream, dry mix, regular

24%

75%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Puddings, coconut cream, dry mix, regularvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.7%2.6g

Fat

9.1%8.8g

2.6 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.2%2.6g

Saturated Fat

2.4%0.76g

2.6 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

0.64%0.01g

0 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g

Omega 6

23.2%3.95g

0 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.5%19g

Carbohydrate

2.63%3.42g

19 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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25.6%18.6g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

18.6 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0.97%0.37g

Fiber

3.88%1.47g

0.37 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.41%0.23g

Protein

6.35%3.56g

0.23 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Puddings, coconut cream, dry mix, regularvs Sunflower Seeds

0%0μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

0 μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.19%0.002mg

Vitamin B1

21%0.25mg

Thiamine

0.002 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0.51%0.007mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.007 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.15%0.024mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.024 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.62%0.031mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.031 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.89%0.012mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.012 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.12%0.46μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

0.46 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.077%0.069mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.069 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.11%0.016mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.016 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.019%0.023μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.023 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Puddings, coconut cream, dry mix, regularvs Sunflower Seeds

0.18%1.84mg

Calcium

1.34%13.4mg

1.84 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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3.66%0.033mg

Copper

34.2%0.31mg

0.033 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1.64%0.13mg

Iron

11.2%0.9mg

0.13 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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0.82%3.46mg

Magnesium

13.3%55.7mg

3.46 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.63%0.11mg

Manganese

14.5%0.33mg

0.11 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.15%8.06mg

Phosphorus

16%113mg

8.06 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.9%30.6mg

Potassium

3.25%110mg

30.6 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.5%0.83μg

Selenium

16.5%9.08μg

0.83 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10.5%157mg

Sodium

0.1%1.54mg

157 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.73%0.081mg

Zinc

7.8%0.86mg

0.081 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.023%0.85g

Water

0.022%0.81g

0.85 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Dried Sunflower Seed Kernels contain 110 times more Vitamin B1, 9.1 times more Vitamin B2, 60.7 times more Vitamin B3, 6.2 times more Vitamin B5, 20 times more Vitamin B6, 84.3 times more Vitamin B9 and 373.4 times more Vitamin E than Puddings, coconut cream, dry mix, regular.
Both Puddings, coconut cream, dry mix, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Puddings, coconut cream, dry mix, regular vs Sunflower Seeds:

Puddings, coconut cream, dry mix, regular have 102 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.2 times more Calcium, 9.4 times more Copper, 6.8 times more Iron, 16.1 times more Magnesium, 3.1 times more Manganese, 14 times more Phosphorus, 3.6 times more Potassium, 10.9 times more Selenium and 10.6 times more Zinc than Puddings, coconut cream, dry mix, regular.

Comparison of macro-nutrients per 100 calories:

Puddings, coconut cream, dry mix, regular have 3.4 times more Saturated Fat, 5.5 times more Carbohydrate and 41.4 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.4 times more Fat, more Omega 6, 4 times more Fiber and 15.4 times more Protein than Puddings, coconut cream, dry mix, regular.
Both Puddings, coconut cream, dry mix, regular and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Puddings, coconut cream, dry mix, regular as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Puddings, coconut cream, dry mix, regularVS Puddings, lemon, dry mix, instantSunflower SeedsVS Puddings, lemon, dry mix, instantPuddings, coconut cream, dry mix, regularVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Puddings, coconut cream, dry mix, regularVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Puddings, coconut cream, dry mix, regular or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: