Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	81% 2350kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	29.5% 9.43g	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	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	70% 91g	256% 332g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	142% 79.6g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	71% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	34.5% 345mg	52.8% 528mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	78.4% 329mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	179% 1250mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	83% 2826mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Powder Cocoa Mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 3.3 times more Vitamin B1, 7 times more Vitamin B3, 7.8 times more Vitamin B5, 6.9 times more Vitamin B6, 39 times more Vitamin B9, 191.2 times more Vitamin E and 3.4 times more Vitamin K than Powder Cocoa Mix.
• While 14 oz of Powder Cocoa Mix contain 2 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 14 ounces of Powder Cocoa Mix have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 6.3 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 7.7 times more Manganese, 3.6 times more Phosphorus, 15.6 times more Selenium and 3.6 times more Zinc than Powder Cocoa Mix.
• While 14 oz of Powder Cocoa Mix contain 1.5 times more Calcium, 1.5 times more Potassium and 168 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Energy, 12.8 times more Fat, 3 times more Saturated Fat, 27 times more Omega 3, 319.7 times more Omega 6, 2.9 times more Fiber and 3 times more Protein than Powder Cocoa Mix.
• While 14 oz of Powder Cocoa Mix contain 3.7 times more Carbohydrate and 21.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6