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

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51.6% 1496kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	22% 7.05g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 285g	70% 91g	130g per day for Men 19-50 years
Sugars	206% 149g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	111% 42g	38g per day for Men 19-50 years
Protein	110% 61.5g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	304% 15.2mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	229% 2286mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	197% 826mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	315% 10724mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	232% 3477mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Powder No Sugar Added Cocoa Mix has 5 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.8 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 16.7 times more Vitamin B9, more Vitamin C, 908.3 times more Vitamin E and 4.4 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.
• Both Powder No Sugar Added Cocoa Mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

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

• Powder No Sugar Added Cocoa Mix has 6.6 times more Calcium, 1.6 times more Magnesium, 5.6 times more Potassium and 292 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Copper, 3.1 times more Manganese, 1.3 times more Phosphorus, 4.6 times more Selenium and 1.5 times more Zinc than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Oil Roasted 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 3.1 times more Carbohydrate and 12.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 17.1 times more Fat, 4 times more Saturated Fat, 27 times more Omega 3, 438.6 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.