Comparing Nutrients in 14 ounces Sunflower Seed Flour VS No Sugar Added Chocolate Powder

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Sunflower Seed Flour	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	44.6% 1294kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	50.4% 0.81g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	38% 6.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	209% 271g	130g per day for Men 19-50 years
Sugars	NA	149% 108g	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	54.3% 20.6g	95% 36g	38g per day for Men 19-50 years
Protein	341% 191g	64.4% 36g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1054% 12.6mg	496% 5.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	635% 102mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	555% 7.2mg	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	220% 881μg	6.95% 27.8μg	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	5.73% 5.16mg	240% 216mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	45.2% 452mg	361% 3608mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	802% 7.2mg	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	328% 26.3mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	387% 1627mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	NA	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	391% 2735mg	283% 1984mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	199% 6767mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	157% 86.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	132% 1984mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	492% 54mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	0.79% 29.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS No Sugar Added Chocolate Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Flour versus 14 oz of No Sugar Added Chocolate Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Flour vs No Sugar Added Chocolate Powder:

• 14 ounces of Sunflower Seed Flour have 2.1 times more Vitamin B1 and 31.7 times more Vitamin B9 than No Sugar Added Chocolate Powder.
• While 14 oz of No Sugar Added Chocolate Powder contain 1.3 times more Vitamin B2, 3.5 times more Vitamin B3, 2.4 times more Vitamin B6 and 41.9 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• 14 ounces of No Sugar Added Chocolate Powder have insufficient amounts of Vitamin B9
• Both Partially Defatted Sunflower Seed Flour as well as No Sugar Added Chocolate Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Flour vs No Sugar Added Chocolate Powder:

• 14 ounces of Sunflower Seed Flour have 2 times more Iron, 1.4 times more Phosphorus and 2.7 times more Selenium than No Sugar Added Chocolate Powder.
• While 14 oz of No Sugar Added Chocolate Powder contain 8 times more Calcium, 25.4 times more Potassium, 166.7 times more Sodium and 2.8 times more Zinc than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and No Sugar Added Chocolate Powder contain similar levels of Copper and Magnesium per 14 ounces.
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Flour have 5.3 times more Protein than No Sugar Added Chocolate Powder.
• While 14 oz of No Sugar Added Chocolate Powder contain 2.8 times more Fat, 101.5 times more Omega 3, 1.9 times more Omega 6, 1.9 times more Carbohydrate and 1.8 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and No Sugar Added Chocolate Powder offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3