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

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	51.6% 1496kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	22% 7.05g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 285g	63% 81.7g	130g per day for Men 19-50 years
Sugars	206% 149g	NA	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	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	120% 45.6g	38g per day for Men 19-50 years
Protein	110% 61.5g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	304% 15.2mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	246% 3.2mg	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	236% 945μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	229% 2286mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	197% 826mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	315% 10724mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	NA	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	191% 21mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Powder No Sugar Added Cocoa Mix VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Powder No Sugar Added Cocoa Mix versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Powder No Sugar Added Cocoa Mix have 4.9 times more Vitamin B2 and more Vitamin B12 than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 3.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 17 times more Vitamin B9 than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Powder No Sugar Added Cocoa Mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Powder No Sugar Added Cocoa Mix have 10.1 times more Calcium, 1.6 times more Magnesium, 5.5 times more Potassium and 292 times more Sodium than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Copper, 1.4 times more Iron, 3.2 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Powder No Sugar Added Cocoa Mix.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Powder No Sugar Added Cocoa Mix have 3.5 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 18.9 times more Fat, 3.4 times more Saturated Fat, 26.3 times more Omega 3, 479.4 times more Omega 6 and 1.5 times more Fiber than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Toasted Sunflower Seeds offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6