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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oil Roasted Sunflower Seeds	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	435% 5.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	87% 870mg	133% 1330mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	450% 3150mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	336% 5040mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.41% 15g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 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.
• While Powder Cocoa Mix contains 2 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Powder Cocoa Mix have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

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

Comparison of macro-nutrients per 1 kilogram:

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