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

Macros Ratio

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

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.6% 249kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	4.65% 1.5g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	72% 93g	130g per day for Men 19-50 years
Sugars	56.5% 41g	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	5.97% 2.27g	137% 52g	38g per day for Men 19-50 years
Protein	7.45% 4.17g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	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	1.13% 4.54μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.53% 95mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	924% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	6.96% 279μg	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	9.64% 0.77mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	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	28% 195mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	22% 331mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	219% 24mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.12% 4.54g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Prepared With Water Powder Cocoa Mix has more Vitamin B12 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 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.
• 1 pound of Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Prepared With Water Powder Cocoa Mix as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin C in one pound.

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

• 1 pound of Prepared With Water Powder Cocoa Mix has 24.3 times more Sodium and 86.3 times more Water than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 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.
• 1 pound of Prepared With Water Powder Cocoa Mix lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 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 pound of Prepared With Water Powder Cocoa Mix provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein