Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Sunflower Seed Flour	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	112% 3260kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	74.3% 23.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	644% 837g	130g per day for Men 19-50 years
Sugars	NA	904% 656g	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	137% 52g	97% 37g	38g per day for Men 19-50 years
Protein	858% 481g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	435% 5.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	87.7% 1.14mg	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	555% 2220μg	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	2.22% 2mg	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	NA	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	114% 1140mg	133% 1330mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	318% 2.86mg	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	828% 66.2mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	117% 2.7mg	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	984% 6890mg	450% 3150mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	336% 5040mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Powder Cocoa Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sunflower Seed Flour has 33.2 times more Vitamin B1, 12.5 times more Vitamin B3, 7.4 times more Vitamin B5, 6.6 times more Vitamin B6 and 37 times more Vitamin B9 than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 2.1 times more Vitamin B2 and more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• 1 kilogram of Powder Cocoa Mix have insufficient amounts of Vitamin B9
• Both Partially Defatted Sunflower Seed Flour as well as Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seed Flour has 6 times more Copper, 5.6 times more Iron, 4.2 times more Magnesium, 7.3 times more Manganese, 2.2 times more Phosphorus, 11.6 times more Selenium and 3.4 times more Zinc than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 10.6 times more Potassium and 168 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Powder Cocoa Mix contain similar levels of Calcium per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 8.1 times more Omega 6, 1.4 times more Fiber and 7.2 times more Protein than Powder Cocoa Mix.
• While 1 kg of Powder Cocoa Mix contains 2.5 times more Fat, 17.2 times more Saturated Fat and 2.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Powder Cocoa Mix offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Powder Cocoa Mix provide inadequate amounts of Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Powder Cocoa Mix provide inadequate amounts of Omega 3 in one kilogram.