Comparing Nutrients in 1 pound Powder Cocoa Mix VS Toasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Powder Cocoa Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	62.3% 1805kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	72% 93g	130g per day for Men 19-50 years
Sugars	410% 297g	NA	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	44% 16.8g	137% 52g	38g per day for Men 19-50 years
Protein	54% 30.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	281% 3.65mg	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	270% 1080μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	60.3% 603mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	NA	55μg per day for Men 19-50 years
Sodium	152% 2286mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.62mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Powder Cocoa Mix has 2 times more Vitamin B2 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B1, 7.2 times more Vitamin B3, 7.9 times more Vitamin B5, 7.1 times more Vitamin B6, 39.7 times more Vitamin B9 and 7 times more Vitamin C than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Powder Cocoa Mix has 2.3 times more Calcium, 1.5 times more Potassium and 168 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.4 times more Copper, 5.7 times more Iron, 1.6 times more Magnesium, 7.9 times more Manganese, 3.7 times more Phosphorus and 3.6 times more Zinc than Powder Cocoa Mix.

Comparison of macro-nutrients per 1 pound:

• Powder Cocoa Mix has 4.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 14.2 times more Fat, 2.5 times more Saturated Fat, 26.3 times more Omega 3, 349.4 times more Omega 6, 3.1 times more Fiber and 2.6 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.