Comparing Nutrients in 1 pound Cocoa, dry powder, unsweetened VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	35.7% 1034kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	100% 32g	32g per day for Men 19-50 years
Omega 3	0% 0g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	80% 104g	130g per day for Men 19-50 years
Sugars	11% 7.94g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	442% 168g	127% 48g	38g per day for Men 19-50 years
Protein	159% 89g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Oil Roasted 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	29.5% 0.35mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	276% 3.6mg	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	36.3% 145μg	265% 1061μg	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	5.54% 5mg	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	3.02% 0.45mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	58% 581mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	1909% 17mg	909% 8.2mg	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	786% 63mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	539% 2263mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	757% 17.4mg	410% 9.43mg	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	476% 3329mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	203% 6913mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cocoa, dry powder, unsweetened vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 1.9 times more Vitamin B3, 27.3 times more Vitamin B5, 6.7 times more Vitamin B6, 7.3 times more Vitamin B9, more Vitamin C and 363.3 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin K per 1 lb.
• Both Cocoa, dry powder, unsweetened as well as Oil Roasted 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, unsweetened vs Oil Roasted Sunflower Seeds:

• Cocoa, dry powder, unsweetened has 1.5 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 3.9 times more Magnesium, 1.8 times more Manganese, 3.2 times more Potassium, 7 times more Sodium and 1.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Phosphorus and 5.5 times more Selenium than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 1 pound:

• Cocoa, dry powder, unsweetened has 2.5 times more Carbohydrate and 3.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Energy, 3.7 times more Fat, more Omega 3, 77.7 times more Omega 6 and 1.8 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Oil Roasted Sunflower Seed Kernels have similar amounts of Saturated Fat and Protein per 1 lb.
• Both Cocoa, dry powder, unsweetened as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.