Comparing Nutrients in 14 ounces Cocoa, dry powder, unsweetened VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	31.2% 905kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	56% 54.4g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	109% 142g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	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	386% 147g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	139% 77.8g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	230% 3mg	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	31.8% 127μg	220% 881μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.73% 5.16mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	51% 508mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	1670% 15mg	755% 6.8mg	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	688% 55mg	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	472% 1980mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	662% 15.2mg	341% 7.84mg	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	416% 2913mg	391% 2735mg	700mg per day for Men 19-50 years
Potassium	178% 6049mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	420% 231μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	246% 27mg	179% 19.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Sunflower Seed Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Cocoa, dry powder, unsweetened versus 14 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cocoa, dry powder, unsweetened vs Sunflower Seed Flour:

• 14 oz of Partially Defatted Sunflower Seed Flour contain 40.9 times more Vitamin B1, 3.3 times more Vitamin B3, 26 times more Vitamin B5, 6.4 times more Vitamin B6 and 6.9 times more Vitamin B9 than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Sunflower Seed Flour provide similar amounts of Vitamin B2 per 14 ounces.
• Both Cocoa, dry powder, unsweetened as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cocoa, dry powder, unsweetened vs Sunflower Seed Flour:

• 14 ounces of Cocoa, dry powder, unsweetened have 2.2 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 22.7 times more Potassium and 1.4 times more Zinc than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 4.1 times more Selenium than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Sunflower Seed Flour contain similar levels of Calcium and Phosphorus per 14 ounces.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cocoa, dry powder, unsweetened have 8.5 times more Fat, 58.5 times more Saturated Fat, 1.6 times more Carbohydrate and 7.1 times more Fiber than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 1.4 times more Energy, 2 times more Omega 6 and 2.5 times more Protein than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in 14 ounces.