Comparing Nutrients in 1 kilogram Powder Cocoa Mix VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Powder Cocoa Mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	137% 3980kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	74.3% 23.8g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	176% 229g	130g per day for Men 19-50 years
Sugars	904% 656g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	97% 37g	279% 106g	38g per day for Men 19-50 years
Protein	119% 66.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	133% 1330mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	336% 5040mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Powder Cocoa Mix has 2 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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, 5.5 times more Vitamin C, 191.2 times more Vitamin E and 3.4 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Powder Cocoa Mix has 1.5 times more Calcium, 1.5 times more Potassium and 168 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Powder Cocoa Mix has 3.7 times more Carbohydrate and 21.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Powder Cocoa Mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.