Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Roasted Sunflower Seeds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	201% 5820kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	10.3% 3.28g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	88.8% 115g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	125% 90g	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	292% 111g	13% 5g	38g per day for Men 19-50 years
Protein	345% 193g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	12.3% 0.16mg	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	593% 2370μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	70% 700mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	53.3% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	15.4% 614μg	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	475% 38mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	16% 0.37mg	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	1650% 11550mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.32% 12g	23.3% 863g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 8.2 times more Vitamin B1, 3.2 times more Vitamin B2, 86.9 times more Vitamin B3, 57.2 times more Vitamin B5, 50.3 times more Vitamin B6, 237 times more Vitamin B9, more Vitamin C, 870 times more Vitamin E and 27 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Prepared With Water Powder Cocoa Mix:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.3 times more Calcium, 38.1 times more Copper, 22.4 times more Iron, 10.8 times more Magnesium, 57 times more Manganese, 26.9 times more Phosphorus, 8.6 times more Potassium, 113.3 times more Selenium and 25.2 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 24.3 times more Sodium and 72 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 10.6 times more Energy, 90.5 times more Fat, 15.9 times more Saturated Fat, more Omega 3, 2185.5 times more Omega 6, 2.1 times more Carbohydrate, 22.2 times more Fiber and 21 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.