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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	81% 2350kcal	51.6% 1496kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	22% 7.05g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	220% 285g	130g per day for Men 19-50 years
Sugars	17% 12.3g	206% 149g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	142% 79.6g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	304% 15.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	97% 1.26mg	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	232% 929μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	195% 4.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	0% 0mg	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	961% 144mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	34.5% 345mg	229% 2286mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	322% 2.9mg	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	212% 17mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	197% 826mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	115% 2.64mg	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	646% 4521mg	506% 3544mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	315% 10724mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	232% 3477mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.36% 13.5g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 3.8 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 16.7 times more Vitamin B9, more Vitamin C, 908.3 times more Vitamin E and 4.4 times more Vitamin K than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 5 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Powder No Sugar Added Cocoa Mix have similar amounts of Vitamin B1 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

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

• Oil Roasted Sunflower Seed Kernels have 2.5 times more Copper, 3.1 times more Manganese, 1.3 times more Phosphorus, 4.6 times more Selenium and 1.5 times more Zinc than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 6.6 times more Calcium, 1.6 times more Magnesium, 5.6 times more Potassium and 292 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Powder No Sugar Added Cocoa Mix have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.6 times more Energy, 17.1 times more Fat, 4 times more Saturated Fat, 27 times more Omega 3, 438.6 times more Omega 6, 1.4 times more Fiber and 1.3 times more Protein than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 3.1 times more Carbohydrate and 12.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.