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

Weight per 100 calories

Puddings, tapioca, ready-to-eat

77g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels have 4.6 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Puddings, tapioca, ready-to-eat

27%

67%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

Puddings, tapioca, ready-to-eatvs Oil Roasted 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

8.93%8.67g

3 gvs8.67 g

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

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2.3%0.74g

Saturated Fat

3.73%1.2g

0.74 gvs1.2 g

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

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0%0g

Omega 3

0.86%0.014g

0 gvs0.014 g

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

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0.33%0.055g

Omega 6

34%5.78g

0.055 gvs5.78 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

2.97%3.87g

16.7 gvs3.87 g

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

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16%11.5g

Sugars

0.72%0.53g

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

11.5 gvs0.53 g

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

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0%0g

Fructose

0%0g

≤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 gvs0 g

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

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%0g

Glucose

%0.13g

0 gvs0.13 g

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

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%9.7g

Sucrose

%0.4g

9.7 gvs0.4 g

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

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0%0g

Fiber

4.7%1.8g

0 gvs1.8 g

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

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2.68%1.5g

Protein

6.05%3.4g

1.5 gvs3.4 g

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

Find Sweets rich in Protein Buy premium vegan protein powder

Vitamins

Puddings, tapioca, ready-to-eatvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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1.54%0.018mg

Vitamin B1

4.5%0.054mg

Thiamine

0.018 mgvs0.054 mg

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

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5.74%0.075mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.075 mgvs0.047 mg

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

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0.31%0.05mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

0.05 mgvs0.7 mg

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

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3.6%0.18mg

Vitamin B5

23.4%1.17mg

Pantothenic acid

0.18 mgvs1.17 mg

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

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1.42%0.018mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.018 mgvs0.13 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

9.9%39.5μg

Folates and Folic Acid

2.3 μgvs39.5 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

0.21%0.19mg

Ascorbic acid

0.23 mgvs0.19 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

41%6.14mg

Tocopherols and Tocotrienols

0.12 mgvs6.14 mg

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

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0.26%0.31μg

Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

0.31 μgvs0.52 μg

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

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Minerals

Puddings, tapioca, ready-to-eatvs Oil Roasted Sunflower Seeds

5.46%54.6mg

Calcium

1.47%14.7mg

54.6 mgvs14.7 mg

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

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1.54%0.014mg

Copper

34%0.3mg

0.014 mgvs0.3 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

9.04%0.72mg

0.085 mgvs0.72 mg

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

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1.1%4.6mg

Magnesium

5.1%21.5mg

4.6 mgvs21.5 mg

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

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0.37%0.008mg

Manganese

15.3%0.35mg

0.008 mgvs0.35 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

27.5%192mg

46 mgvs192 mg

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

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2.1%70.8mg

Potassium

2.4%81.6mg

70.8 mgvs81.6 mg

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

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0%0μg

Selenium

24%13.2μg

0 μgvs13.2 μg

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

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7.44%112mg

Sodium

0.034%0.51mg

112 mgvs0.51 mg

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

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1.54%0.17mg

Zinc

8%0.88mg

0.17 mgvs0.88 mg

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

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1.5%55.3g

Water

0.007%0.26g

55.3 gvs0.26 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 Oil Roasted Sunflower Seeds:

Puddings, tapioca, ready-to-eat have 1.6 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 14 times more Vitamin B3, 6.5 times more Vitamin B5, 7.2 times more Vitamin B6, 17.1 times more Vitamin B9 and 53.2 times more Vitamin E than Puddings, tapioca, ready-to-eat.
Both Puddings, tapioca, ready-to-eat as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

Puddings, tapioca, ready-to-eat have 3.7 times more Calcium, 220.1 times more Sodium and 212.4 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 22 times more Copper, 8.5 times more Iron, 4.6 times more Magnesium, 41.5 times more Manganese, 4.2 times more Phosphorus, more Selenium and 5.2 times more Zinc than Puddings, tapioca, ready-to-eat.
Both Puddings, tapioca, ready-to-eat and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Puddings, tapioca, ready-to-eat have 4.3 times more Carbohydrate and 21.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Fat, 1.6 times more Saturated Fat, 104.3 times more Omega 6, more Fiber and 2.3 times more Protein than Puddings, tapioca, ready-to-eat.
Both Puddings, tapioca, ready-to-eat and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Puddings, tapioca, ready-to-eat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Puddings, tapioca, ready-to-eatVS Frostings, chocolate, creamy, ready-to-eatOil Roasted Sunflower SeedsVS Frostings, chocolate, creamy, ready-to-eatPuddings, tapioca, ready-to-eatVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: