Comparing Nutrients in 14 ounces Sunflower Seeds VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Sunflower Seeds	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	80% 2318kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	29.5% 9.43g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	256% 332g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	359% 260g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	147% 82.5g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	71% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	35% 0.45mg	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	225% 901μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	0.88% 0.79mg	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	931% 140mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	31% 310mg	52.8% 528mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	126% 1.14mg	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	260% 21mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	46.4% 1.07mg	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	374% 2619mg	179% 1250mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	83% 2826mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Powder Cocoa Mix:

• Dried Sunflower Seed Kernels have 15.4 times more Vitamin B1, 14.2 times more Vitamin B3, 1.3 times more Vitamin B5, 11.8 times more Vitamin B6, 37.8 times more Vitamin B9, 7 times more Vitamin C and 185.1 times more Vitamin E than Powder Cocoa Mix.
• While Powder Cocoa Mix contains 1.6 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Powder Cocoa Mix:

• Dried Sunflower Seed Kernels have 6.3 times more Copper, 4.4 times more Iron, 3.9 times more Magnesium, 7.2 times more Manganese, 2.1 times more Phosphorus, 10.6 times more Selenium and 3.4 times more Zinc than Powder Cocoa Mix.
• While Powder Cocoa Mix contains 1.7 times more Calcium and 56 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Powder Cocoa Mix have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 12.9 times more Fat, 1.9 times more Saturated Fat, 20 times more Omega 3, 215.4 times more Omega 6, 2.3 times more Fiber and 3.1 times more Protein than Powder Cocoa Mix.
• While Powder Cocoa Mix contains 4.2 times more Carbohydrate and 25 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Powder Cocoa Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.