Comparing Nutrients in 300 calories Puddings, vanilla, ready-to-eat, fat freeVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Puddings, vanilla, ready-to-eat, fat free

337g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 6.7 times more energy per unit of mass than Puddings, vanilla, ready-to-eat, fat free, which is very high in comparison to other foods. Puddings, vanilla, ready-to-eat, fat free having average energy density.

Which food has more nutrients per 300 calories - Puddings, vanilla, ready-to-eat, fat free or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Puddings, vanilla, ready-to-eat, fat free

91%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Puddings, vanilla, ready-to-eat, fat freevs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0%0g

Fat

27%26g

0 gvs26 g

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

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0%0g

Saturated Fat

11%3.6g

0 gvs3.6 g

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

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0%0g

Omega 3

2.57%0.041g

0 gvs0.041 g

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

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0%0g

Omega 6

102%17.3g

0 gvs17.3 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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52.3%68g

Carbohydrate

8.92%11.6g

68 gvs11.6 g

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

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70.3%51g

Sugars

2.17%1.58g

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

51 gvs1.58 g

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

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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]

NA gvs0 g

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

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Glucose

%0.38g

NA gvs0.38 g

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

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Sucrose

%1.2g

NA gvs1.2 g

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

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0%0g

Fiber

14%5.37g

0 gvs5.37 g

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

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12%6.8g

Protein

18%10g

6.8 gvs10 g

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

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Vitamins

Puddings, vanilla, ready-to-eat, fat freevs Oil Roasted Sunflower Seeds

0.37%3.37μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.37 μgvs0 μg

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

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6.18%0.074mg

Vitamin B1

13.5%0.16mg

Thiamine

0.074 mgvs0.16 mg

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

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23%0.3mg

Vitamin B2

11%0.14mg

Riboflavin

0.3 mgvs0.14 mg

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

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1.1%0.18mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

0.18 mgvs2.1 mg

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

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13.2%0.66mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.66 mgvs3.5 mg

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

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4.93%0.064mg

Vitamin B6

31%0.4mg

Pyridoxine

0.064 mgvs0.4 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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2.53%10μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

10 μgvs119 μg

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

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29.5%0.71μg

Vitamin B12

0%0μg

Cobalamin

0.71 μgvs0 μg

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

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4.5%4.04mg

Vitamin C

0.62%0.56mg

Ascorbic acid

4.04 mgvs0.56 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%0mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

0 mgvs18.4 mg

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

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0%0μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

0 μgvs1.57 μg

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

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Minerals

Puddings, vanilla, ready-to-eat, fat freevs Oil Roasted Sunflower Seeds

13.5%135mg

Calcium

4.4%44mg

135 mgvs44 mg

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

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4.87%0.044mg

Copper

102%0.91mg

0.044 mgvs0.91 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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15%1.2mg

Iron

27%2.17mg

1.2 mgvs2.17 mg

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

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5.6%23.6mg

Magnesium

15.3%64.4mg

23.6 mgvs64.4 mg

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

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0.59%0.013mg

Manganese

46%1.05mg

0.013 mgvs1.05 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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26%182mg

Phosphorus

82.5%577mg

182 mgvs577 mg

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

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10.7%364mg

Potassium

7.2%245mg

364 mgvs245 mg

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

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10.4%5.73μg

Selenium

72%39.6μg

5.73 μgvs39.6 μg

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

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43%644mg

Sodium

0.1%1.52mg

644 mgvs1.52 mg

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

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7.05%0.78mg

Zinc

24%2.64mg

0.78 mgvs2.64 mg

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

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7%259g

Water

0.021%0.78g

259 gvs0.78 g

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

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Lets compare vitamin content per 300 calories of Puddings, vanilla, ready-to-eat, fat free vs Oil Roasted Sunflower Seeds:

Puddings, vanilla, ready-to-eat, fat free have 2.1 times more Vitamin B2, more Vitamin B12 and 7.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 11.9 times more Vitamin B3, 5.3 times more Vitamin B5, 6.3 times more Vitamin B6, 11.7 times more Vitamin B9 and more Vitamin E than Puddings, vanilla, ready-to-eat, fat free.
Both Puddings, vanilla, ready-to-eat, fat free as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Puddings, vanilla, ready-to-eat, fat free vs Oil Roasted Sunflower Seeds:

Puddings, vanilla, ready-to-eat, fat free have 3.1 times more Calcium, 1.5 times more Potassium, 423.5 times more Sodium and 332.3 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 20.9 times more Copper, 1.8 times more Iron, 2.7 times more Magnesium, 78.2 times more Manganese, 3.2 times more Phosphorus, 6.9 times more Selenium and 3.4 times more Zinc than Puddings, vanilla, ready-to-eat, fat free.

Comparison of macro-nutrients per 300 calories:

Puddings, vanilla, ready-to-eat, fat free have 5.9 times more Carbohydrate and 32.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain more Fat, more Saturated Fat, more Omega 6, more Fiber and 1.5 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
Both Puddings, vanilla, ready-to-eat, fat free and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Puddings, vanilla, ready-to-eat, fat free as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Puddings, vanilla, ready-to-eat, fat freeVS Puddings, tapioca, ready-to-eat, fat freeOil Roasted Sunflower SeedsVS Puddings, tapioca, ready-to-eat, fat freePuddings, vanilla, ready-to-eat, fat freeVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Puddings, vanilla, ready-to-eat, fat freeVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Puddings, vanilla, ready-to-eat, fat free or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: