Comparing Nutrients in 1 pound Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sunflower Seeds	Recommended Dietary Allowance
Energy	75% 2173kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	179% 57.3g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	69.8% 91g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	405% 154g	103% 39g	38g per day for Men 19-50 years
Protein	136% 76.2g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.68mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	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	43% 172μg	257% 1030μg	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	0% 0mg	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	5.44% 0.82mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.6% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sunflower Seeds	Recommended Dietary Allowance
Calcium	55.3% 553mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	1819% 16.4mg	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	822% 65.8mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	514% 2159mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	NA	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	491% 3438mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	335% 11381mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	101% 55.8μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	276% 30.4mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Sunflower Seeds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.5 times more Vitamin B1, 4.6 times more Vitamin B3, 7.1 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 195.4 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Sunflower Seeds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.6 times more Calcium, 2 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 3.9 times more Potassium, 2.2 times more Sodium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Selenium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 2.8 times more Saturated Fat, 2.5 times more Carbohydrate and 3.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Fat, more Omega 3, 30 times more Omega 6 and 1.7 times more Sugars than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 1 lb.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.