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

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34.4% 998kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	61.3% 59.4g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	110% 35g	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	11.2% 1.9g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 264g	80% 104g	130g per day for Men 19-50 years
Sugars	11% 8g	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	356% 135g	127% 48g	38g per day for Men 19-50 years
Protein	147% 82g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	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	41.6% 0.5mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	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	9.07% 11μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	50.3% 503mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	1818% 16.4mg	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	880% 70.4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	514% 2159mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	737% 17mg	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	472% 3302mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	335% 11381mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.33% 12.2g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened, processed with alkali VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cocoa, dry powder, unsweetened, processed with alkali versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cocoa, dry powder, unsweetened, processed with alkali has 1.6 times more Vitamin B2 than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.9 times more Vitamin B1, 1.7 times more Vitamin B3, 27.3 times more Vitamin B5, 6.7 times more Vitamin B6, 7.3 times more Vitamin B9, 363.3 times more Vitamin E and 1.3 times more Vitamin K than Cocoa, dry powder, unsweetened, processed with alkali.
• 1 pound of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin E
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Cocoa, dry powder, unsweetened, processed with alkali has 1.3 times more Calcium, 2 times more Copper, 3.6 times more Iron, 3.7 times more Magnesium, 1.8 times more Manganese, 5.2 times more Potassium and 1.2 times more Zinc than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Phosphorus and 5.9 times more Selenium than Cocoa, dry powder, unsweetened, processed with alkali.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cocoa, dry powder, unsweetened, processed with alkali has 2.5 times more Carbohydrate and 2.8 times more Fiber than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.7 times more Energy, 3.9 times more Fat, more Omega 3, 81.4 times more Omega 6 and 1.8 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Oil Roasted Sunflower Seeds offer comparable quantities of Saturated Fat and Protein per one pound.
• 1 pound of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3