Comparing Nutrients in 1 kilogram Powder Cocoa Mix VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Powder Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Energy	137% 3980kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	74.3% 23.8g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	154% 200g	130g per day for Men 19-50 years
Sugars	904% 656g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	97% 37g	226% 86g	38g per day for Men 19-50 years
Protein	119% 66.7g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	1035% 13.5mg	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	15% 60μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	15.6% 14mg	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	12.7% 1.9mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Calcium	133% 1330mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	2000% 18mg	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	149% 12mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	848% 19.5mg	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	450% 3150mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	336% 5040mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.41% 15g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Powder Cocoa Mix vs Sunflower Seeds:

• Powder Cocoa Mix has 1.6 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Powder Cocoa Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Powder Cocoa Mix vs Sunflower Seeds:

• Powder Cocoa Mix has 1.7 times more Calcium and 56 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Powder Cocoa Mix and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Powder Cocoa Mix has 4.2 times more Carbohydrate and 25 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Powder Cocoa Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.