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

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Sunflower Seeds	Recommended Dietary Allowance
Energy	31.2% 905kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	56% 54.4g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	61% 79.4g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	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	386% 147g	90% 34g	38g per day for Men 19-50 years
Protein	139% 77.8g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	31.8% 127μg	225% 901μg	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	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	2.65% 0.4mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Sunflower Seeds	Recommended Dietary Allowance
Calcium	51% 508mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	1670% 15mg	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	688% 55mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	472% 1980mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	662% 15.2mg	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	416% 2913mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	178% 6049mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	246% 27mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Cocoa, dry powder, unsweetened has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19 times more Vitamin B1, 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 4.4 times more Vitamin B5, 11.4 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C and 351.7 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Cocoa, dry powder, unsweetened has 1.6 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 2.4 times more Potassium, 2.3 times more Sodium and 1.4 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Selenium than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cocoa, dry powder, unsweetened has 1.8 times more Saturated Fat, 2.9 times more Carbohydrate and 4.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Energy, 3.8 times more Fat, more Omega 3, 52.4 times more Omega 6 and 1.5 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Dried Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Cocoa, dry powder, unsweetened as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.