Comparing Nutrients in 1 kilogram Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sunflower Seeds	Recommended Dietary Allowance
Energy	165% 4790kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	244% 237g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	395% 126g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	45.2% 7.7g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 497g	154% 200g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	892% 339g	226% 86g	38g per day for Men 19-50 years
Protein	300% 168g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	95% 380μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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% 1.8mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sunflower Seeds	Recommended Dietary Allowance
Calcium	122% 1220mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	4011% 36mg	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	1813% 145mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	1133% 4760mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	NA	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	1083% 7580mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	738% 25090mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	609% 67mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Sunflower Seeds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.5 times more Vitamin B1, 4.6 times more Vitamin B3, 7.1 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 195.4 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 kg.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Sunflower Seeds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.6 times more Calcium, 2 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 3.9 times more Potassium, 2.2 times more Sodium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Selenium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 2.8 times more Saturated Fat, 2.5 times more Carbohydrate and 3.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Fat, more Omega 3, 30 times more Omega 6 and 1.7 times more Sugars than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 1 kg.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.