Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	204% 5920kcal	78.6% 2280kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	252% 80.7g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	445% 579g	130g per day for Men 19-50 years
Sugars	43% 31g	24% 17.5g	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	974% 370g	38g per day for Men 19-50 years
Protein	358% 201g	350% 196g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	91% 1.18mg	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	80% 320μg	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	12.2% 11mg	0% 0mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	87% 870mg	128% 1280mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	4209% 38mg	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	1733% 139mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	1188% 4990mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	1668% 38.4mg	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	1049% 7340mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	448% 15240mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	260% 143μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	619% 68mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cocoa, dry powder, unsweetened per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Cocoa, dry powder, unsweetened:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.1 times more Vitamin B1, 1.9 times more Vitamin B3, 27.3 times more Vitamin B5, 6.7 times more Vitamin B6, 7.3 times more Vitamin B9, 363.3 times more Vitamin E and 1.2 times more Vitamin K than Cocoa, dry powder, unsweetened.
• Both Oil Roasted Sunflower Seeds and Cocoa, dry powder, unsweetened provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Cocoa, dry powder, unsweetened:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.6 times more Phosphorus and 5.5 times more Selenium than Cocoa, dry powder, unsweetened.
• While 1 kg of Cocoa, dry powder, unsweetened contains 1.5 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 3.9 times more Magnesium, 1.8 times more Manganese, 3.2 times more Potassium and 1.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 2.6 times more Energy, 3.7 times more Fat, more Omega 3, 77.7 times more Omega 6 and 1.8 times more Sugars than Cocoa, dry powder, unsweetened.
• While 1 kg of Cocoa, dry powder, unsweetened contains 2.5 times more Carbohydrate and 3.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cocoa, dry powder, unsweetened offer comparable quantities of Saturated Fat and Protein per one kilogram.
• 1 kilogram of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3