Comparing Nutrients in 1 pound Powder Cocoa Mix VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Powder Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Energy	62.3% 1805kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	69.8% 91g	130g per day for Men 19-50 years
Sugars	410% 297g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	44% 16.8g	103% 39g	38g per day for Men 19-50 years
Protein	54% 30.3g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	469% 6.1mg	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	6.8% 27.2μg	257% 1030μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	66% 1.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	7.06% 6.35mg	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	5.75% 0.86mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Calcium	60.3% 603mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	907% 8.16mg	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	67.5% 5.4mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	385% 8.85mg	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	204% 1429mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	152% 2286mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.62mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Powder Cocoa Mix vs Sunflower Seeds:

• Powder Cocoa Mix has 1.6 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.4 times more Vitamin B1, 14.2 times more Vitamin B3, 1.3 times more Vitamin B5, 11.8 times more Vitamin B6, 37.8 times more Vitamin B9, 7 times more Vitamin C and 185.1 times more Vitamin E than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Powder Cocoa Mix vs Sunflower Seeds:

• Powder Cocoa Mix has 1.7 times more Calcium and 56 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.3 times more Copper, 4.4 times more Iron, 3.9 times more Magnesium, 7.2 times more Manganese, 2.1 times more Phosphorus, 10.6 times more Selenium and 3.4 times more Zinc than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Powder Cocoa Mix has 4.2 times more Carbohydrate and 25 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 12.9 times more Fat, 1.9 times more Saturated Fat, 20 times more Omega 3, 215.4 times more Omega 6, 2.3 times more Fiber and 3.1 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.