Comparing Nutrients in 100 calories Puddings, tapioca, ready-to-eatVS Sunflower Seeds

Weight per 100 calories

Puddings, tapioca, ready-to-eat

77g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 4.5 times more energy per unit of mass than Puddings, tapioca, ready-to-eat, which is very high in comparison to other foods. Puddings, tapioca, ready-to-eat having average energy density.

Which food has more nutrients per 100 calories - Puddings, tapioca, ready-to-eat or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Puddings, tapioca, ready-to-eat

27%

67%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Puddings, tapioca, ready-to-eatvs 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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3.08%3g

Fat

9.1%8.8g

3 gvs8.8 g

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

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2.3%0.74g

Saturated Fat

2.4%0.76g

0.74 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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0.33%0.055g

Omega 6

23.2%3.95g

0.055 gvs3.95 g

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

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0.27%0.77mg

Cholesterol

0%0mg

0.77 mgvs0 mg

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

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13%16.7g

Carbohydrate

2.63%3.42g

16.7 gvs3.42 g

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

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16%11.5g

Sugars

0.62%0.45g

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

11.5 gvs0.45 g

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

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0%0g

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]

0 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%9.7g

Sucrose

%0.43g

9.7 gvs0.43 g

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

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0%0g

Fiber

3.88%1.47g

0 gvs1.47 g

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

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2.68%1.5g

Protein

6.35%3.56g

1.5 gvs3.56 g

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

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Vitamins

Puddings, tapioca, ready-to-eatvs 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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1.54%0.018mg

Vitamin B1

21%0.25mg

Thiamine

0.018 mgvs0.25 mg

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

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5.74%0.075mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.075 mgvs0.061 mg

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

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0.31%0.05mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.05 mgvs1.43 mg

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

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3.6%0.18mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.18 mgvs0.19 mg

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

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1.42%0.018mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.018 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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0.58%2.3μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

2.3 μgvs39 μg

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

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6.73%0.16μg

Vitamin B12

0%0μg

Cobalamin

0.16 μgvs0 μg

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

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0.26%0.23mg

Vitamin C

0.27%0.24mg

Ascorbic acid

0.23 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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0.77%0.12mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.12 mgvs6.02 mg

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

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0.26%0.31μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.31 μgvs0 μg

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

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Minerals

Puddings, tapioca, ready-to-eatvs Sunflower Seeds

5.46%54.6mg

Calcium

1.34%13.4mg

54.6 mgvs13.4 mg

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

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1.54%0.014mg

Copper

34.2%0.31mg

0.014 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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1.06%0.085mg

Iron

11.2%0.9mg

0.085 mgvs0.9 mg

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

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1.1%4.6mg

Magnesium

13.3%55.7mg

4.6 mgvs55.7 mg

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

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0.37%0.008mg

Manganese

14.5%0.33mg

0.008 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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6.6%46mg

Phosphorus

16%113mg

46 mgvs113 mg

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

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2.1%70.8mg

Potassium

3.25%110mg

70.8 mgvs110 mg

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

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0%0μg

Selenium

16.5%9.08μg

0 μgvs9.08 μg

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

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7.44%112mg

Sodium

0.1%1.54mg

112 mgvs1.54 mg

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

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1.54%0.17mg

Zinc

7.8%0.86mg

0.17 mgvs0.86 mg

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

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1.5%55.3g

Water

0.022%0.81g

55.3 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, tapioca, ready-to-eat vs Sunflower Seeds:

Puddings, tapioca, ready-to-eat have 1.2 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 13.7 times more Vitamin B1, 28.5 times more Vitamin B3, 12.5 times more Vitamin B6, 16.8 times more Vitamin B9 and 52.2 times more Vitamin E than Puddings, tapioca, ready-to-eat.
Both Puddings, tapioca, ready-to-eat and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 kcal.
Both Puddings, tapioca, ready-to-eat as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Puddings, tapioca, ready-to-eat vs Sunflower Seeds:

Puddings, tapioca, ready-to-eat have 4.1 times more Calcium, 72.4 times more Sodium and 68.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 22.3 times more Copper, 10.6 times more Iron, 12.1 times more Magnesium, 39.5 times more Manganese, 2.4 times more Phosphorus, 1.6 times more Potassium, more Selenium and 5.1 times more Zinc than Puddings, tapioca, ready-to-eat.

Comparison of macro-nutrients per 100 calories:

Puddings, tapioca, ready-to-eat have 4.9 times more Carbohydrate and 25.6 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3 times more Fat, 71.3 times more Omega 6, more Fiber and 2.4 times more Protein than Puddings, tapioca, ready-to-eat.
Both Puddings, tapioca, ready-to-eat and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 100 kcal.
Both Puddings, tapioca, ready-to-eat 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, tapioca, ready-to-eatVS Frostings, chocolate, creamy, ready-to-eatSunflower SeedsVS Frostings, chocolate, creamy, ready-to-eatPuddings, tapioca, ready-to-eatVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Puddings, tapioca, ready-to-eatVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Puddings, tapioca, ready-to-eat or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: