Comparing Nutrients in 1 pound Cocoa, dry powder, unsweetened, processed with alkali VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34.4% 998kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	61.3% 59.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	110% 35g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 264g	84% 109g	130g per day for Men 19-50 years
Sugars	11% 8g	17% 12.4g	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	356% 135g	132% 50.3g	38g per day for Men 19-50 years
Protein	147% 82g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	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	41.6% 0.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	36.3% 145μg	269% 1075μg	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	3.02% 0.45mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	50.3% 503mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	1818% 16.4mg	922% 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	880% 70.4mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	514% 2159mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	737% 17mg	416% 9.57mg	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	472% 3302mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	335% 11381mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Cocoa, dry powder, unsweetened, processed with alkali has 1.9 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Vitamin B3, 27.7 times more Vitamin B5, 6.8 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C and 261 times more Vitamin E than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin K per 1 lb.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cocoa, dry powder, unsweetened, processed with alkali vs Roasted Sunflower Seeds:

• Cocoa, dry powder, unsweetened, processed with alkali has 1.6 times more Calcium, 2 times more Copper, 4.1 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 3 times more Potassium, 6.3 times more Sodium and 1.2 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Phosphorus and 6 times more Selenium than Cocoa, dry powder, unsweetened, processed with alkali.

Comparison of macro-nutrients per 1 pound:

• Cocoa, dry powder, unsweetened, processed with alkali has 1.5 times more Saturated Fat, 2.4 times more Carbohydrate and 2.7 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Energy, 3.8 times more Fat, more Omega 3, 78.1 times more Omega 6 and 1.6 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 1 lb.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.