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

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	165% 4790kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	244% 237g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	395% 126g	163% 52g	32g per day for Men 19-50 years
Omega 3	0% 0g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	45.2% 7.7g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 497g	185% 241g	130g per day for Men 19-50 years
Sugars	21% 15.3g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	892% 339g	292% 111g	38g per day for Men 19-50 years
Protein	300% 168g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	122% 1220mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	4011% 36mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	1133% 4760mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	917% 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	1083% 7580mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	738% 25090mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	609% 67mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.32% 12g	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 Roasted Sunflower Seeds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.5 times more Vitamin B2 and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 3.9 times more Vitamin B3, 4.2 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and 145 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 as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.7 times more Calcium, 2 times more Copper, 3.8 times more Iron, 3.7 times more Magnesium, 3 times more Potassium, 6.7 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Phosphorus and 6.4 times more Selenium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.

Comparison of macro-nutrients per 1 kilogram:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 2.4 times more Saturated Fat, 2.1 times more Carbohydrate and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Fat, more Omega 3, 42.6 times more Omega 6 and 1.8 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 Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 1 kg.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.