Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cocoa, dry powder, unsweetened, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%

Macro Nutrients

	Toasted Sunflower Seeds	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Energy	213% 6190kcal	76% 2200kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	135% 131g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	243% 77.6g	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	24.7% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	448% 583g	130g per day for Men 19-50 years
Sugars	NA	24.3% 17.6g	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	784% 298g	38g per day for Men 19-50 years
Protein	307% 172g	323% 181g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cocoa, dry powder, unsweetened, processed with alkali	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	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	354% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	50.8% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cocoa, dry powder, unsweetened, processed with alkali	Recommended Dietary Allowance
Calcium	57% 570mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	4008% 36mg	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	851% 68mg	1940% 155mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	1133% 4760mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	1625% 37.4mg	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	1654% 11580mg	1040% 7280mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	738% 25090mg	3400mg per day for Men 19-50 years
Selenium	NA	240% 132μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	579% 63.7mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.73% 27g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cocoa, dry powder, unsweetened, processed with alkali per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Cocoa, dry powder, unsweetened, processed with alkali:

• 1 kilogram of Toasted Sunflower Seeds has 3 times more Vitamin B1, 1.7 times more Vitamin B3, 27.8 times more Vitamin B5, 6.8 times more Vitamin B6 and 7.4 times more Vitamin B9 than Cocoa, dry powder, unsweetened, processed with alkali.
• While 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 1.6 times more Vitamin B2 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cocoa, dry powder, unsweetened, processed with alkali:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Phosphorus than Cocoa, dry powder, unsweetened, processed with alkali.
• While 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 1.9 times more Calcium, 2 times more Copper, 2.3 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese and 5.1 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cocoa, dry powder, unsweetened, processed with alkali contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 2.8 times more Energy, 4.3 times more Fat, more Omega 3 and 89 times more Omega 6 than Cocoa, dry powder, unsweetened, processed with alkali.
• While 1 kg of Cocoa, dry powder, unsweetened, processed with alkali contains 1.3 times more Saturated Fat, 2.8 times more Carbohydrate and 2.6 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cocoa, dry powder, unsweetened, processed with alkali offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3