Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Puddings, coconut cream, dry mix, instant

Weight per 500 calories

Roasted Sunflower Seeds

86g

Puddings, coconut cream, dry mix, instant

121g

Roasted Sunflower Seeds have 1.4 times more energy per 100g than Puddings, coconut cream, dry mix, instant. It has very high energy density when compared to other foods. Puddings, coconut cream, dry mix, instant having very high energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Puddings, coconut cream, dry mix, instant?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Puddings, coconut cream, dry mix, instant

21%

78%

500 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Puddings, coconut cream, dry mix, instant

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44%42.8g

Fat

12.4%12g

42.8 gvs12 g

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

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14%4.5g

Saturated Fat

37.7%12g

4.5 gvs12 g

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

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3.7%0.059g

Omega 3

0%0g

0.059 gvs0 g

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

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166%28g

Omega 6

0%0g

28 gvs0 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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16%20.7g

Carbohydrate

77.4%101g

20.7 gvs101 g

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

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3.23%2.35g

Sugars

106%77g

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

2.35 gvs77 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

NA gvsNA g

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

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25%9.54g

Fiber

12.7%4.8g

9.54 gvs4.8 g

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

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29.7%16.6g

Protein

1.94%1.1g

16.6 gvs1.1 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Puddings, coconut cream, dry mix, instant

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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7.6%0.091mg

Vitamin B1

1.3%0.016mg

Thiamine

0.091 mgvs0.016 mg

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

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16.3%0.21mg

Vitamin B2

4.9%0.064mg

Riboflavin

0.21 mgvs0.064 mg

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

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38%6.05mg

Vitamin B3

1.65%0.26mg

Niacin, nicotinic acid, niacinamide

6.05 mgvs0.26 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

121%6.05mg

Vitamin B5

2.77%0.14mg

Pantothenic acid

6.05 mgvs0.14 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

3.8%0.049mg

Pyridoxine

0.69 mgvs0.049 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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51%204μg

Vitamin B9

0.6%2.4μg

Folates and Folic Acid

204 μgvs2.4 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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1.34%1.2mg

Vitamin C

0.4%0.36mg

Ascorbic acid

1.2 mgvs0.36 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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149%22.4mg

Vitamin E

0.64%0.096mg

Tocopherols and Tocotrienols

22.4 mgvs0.096 mg

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

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1.93%2.3μg

Vitamin K

0.1%0.12μg

Phytomenadione or phylloquinone

2.3 μgvs0.12 μg

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

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Minerals

Roasted Sunflower Seedsvs Puddings, coconut cream, dry mix, instant

6%60mg

Calcium

0.96%9.64mg

60 mgvs9.64 mg

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

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175%1.57mg

Copper

20.2%0.18mg

1.57 mgvs0.18 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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41%3.26mg

Iron

11%0.87mg

3.26 mgvs0.87 mg

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

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26.4%111mg

Magnesium

4.88%20.5mg

111 mgvs20.5 mg

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

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79%1.8mg

Manganese

25.6%0.59mg

1.8 mgvs0.59 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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142%992mg

Phosphorus

124%869mg

992 mgvs869 mg

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

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21.5%730mg

Potassium

3.4%116mg

730 mgvs116 mg

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

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124%68μg

Selenium

8.76%4.8μg

68 μgvs4.8 μg

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

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0.17%2.58mg

Sodium

83.5%1253mg

2.58 mgvs1253 mg

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

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41.3%4.54mg

Zinc

3.3%0.36mg

4.54 mgvs0.36 mg

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

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0.028%1.03g

Water

0.072%2.65g

1.03 gvs2.65 g

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

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Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Puddings, coconut cream, dry mix, instant:

Dry Roasted Sunflower Seed Kernels no Salt have 5.8 times more Vitamin B1, 3.3 times more Vitamin B2, 22.9 times more Vitamin B3, 43.7 times more Vitamin B5, 14 times more Vitamin B6, 84.5 times more Vitamin B9 and 232.6 times more Vitamin E than Puddings, coconut cream, dry mix, instant.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Puddings, coconut cream, dry mix, instant:

Dry Roasted Sunflower Seed Kernels no Salt have 6.2 times more Calcium, 8.6 times more Copper, 3.8 times more Iron, 5.4 times more Magnesium, 3.1 times more Manganese, 6.3 times more Potassium, 14.1 times more Selenium and 12.6 times more Zinc than Puddings, coconut cream, dry mix, instant.
While Puddings, coconut cream, dry mix, instant contain 486.2 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Puddings, coconut cream, dry mix, instant have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 3.6 times more Fat, more Omega 6, 2 times more Fiber and 15.3 times more Protein than Puddings, coconut cream, dry mix, instant.
While Puddings, coconut cream, dry mix, instant contain 2.7 times more Saturated Fat, 4.9 times more Carbohydrate and 32.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Puddings, coconut cream, dry mix, instant have similar amounts of Energy per 500 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsPuddings, coconut cream, dry mix, instantVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Puddings, coconut cream, dry mix, regularPuddings, coconut cream, dry mix, instantVS Puddings, coconut cream, dry mix, regular

Compare Foods

Comparing Nutrients in 500 calories Roasted Sunflower SeedsVS Puddings, coconut cream, dry mix, instant

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Puddings, coconut cream, dry mix, instant?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: