Comparing Nutrients in 14 ounces Powder No Sugar Added Cocoa Mix VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Energy	51.6% 1496kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	22% 7.05g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 285g	61% 79.4g	130g per day for Men 19-50 years
Sugars	206% 149g	14.3% 10.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	90% 34g	38g per day for Men 19-50 years
Protein	110% 61.5g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	304% 15.2mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	195% 4.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Calcium	229% 2286mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	246% 19.7mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	197% 826mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	336% 7.74mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	506% 3544mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	315% 10724mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	232% 3477mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder No Sugar Added Cocoa Mix vs Sunflower Seeds:

• Powder No Sugar Added Cocoa Mix has 3.9 times more Vitamin B2, 3.4 times more Vitamin B5 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Vitamin B1, 7.7 times more Vitamin B3, 4.2 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin C and 879.3 times more Vitamin E than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Powder No Sugar Added Cocoa Mix vs Sunflower Seeds:

• Powder No Sugar Added Cocoa Mix has 7.4 times more Calcium, 1.4 times more Phosphorus, 4.2 times more Potassium and 97.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Copper, 1.6 times more Magnesium, 2.9 times more Manganese, 3.1 times more Selenium and 1.5 times more Zinc than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Dried Sunflower Seed Kernels have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Powder No Sugar Added Cocoa Mix has 3.6 times more Carbohydrate and 14.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 17.2 times more Fat, 2.5 times more Saturated Fat, 20 times more Omega 3, 295.5 times more Omega 6 and 1.3 times more Protein than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Powder No Sugar Added Cocoa Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.