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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Toasted Sunflower Seeds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	213% 6190kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	10.3% 3.28g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	13% 5g	38g per day for Men 19-50 years
Protein	307% 172g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	5.06% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	57% 570mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	2038% 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	851% 68mg	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	919% 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	1654% 11580mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.27% 10g	23.3% 863g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Prepared With Water Powder Cocoa Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Prepared With Water Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Toasted Sunflower Seeds has 25 times more Vitamin B1, 3.7 times more Vitamin B2, 51.8 times more Vitamin B3, 57.4 times more Vitamin B5, 50.3 times more Vitamin B6 and 238 times more Vitamin B9 than Prepared With Water Powder Cocoa Mix.
• While 1 kg of Prepared With Water Powder Cocoa Mix contains more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 kilogram of Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 2.7 times more Calcium, 38.2 times more Copper, 40.1 times more Iron, 10.8 times more Magnesium, 57.1 times more Manganese, 26.9 times more Phosphorus, 5 times more Potassium and 25.2 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While 1 kg of Prepared With Water Powder Cocoa Mix contains 24.3 times more Sodium and 86.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Prepared With Water Powder Cocoa Mix lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 11.3 times more Energy, 103.3 times more Fat, 18.1 times more Saturated Fat, more Omega 3, 2492.7 times more Omega 6, 1.8 times more Carbohydrate, 23 times more Fiber and 18.7 times more Protein than Prepared With Water Powder Cocoa Mix.
• 1 kilogram of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein