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

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	91% 2649kcal	75% 2173kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	179% 57.3g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	173% 225g	130g per day for Men 19-50 years
Sugars	16.4% 12g	9.57% 6.94g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	405% 154g	38g per day for Men 19-50 years
Protein	168% 94g	136% 76.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	66.3% 0.86mg	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	257% 1030μg	43% 172μg	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	7.06% 6.35mg	0% 0mg	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	1064% 160mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	35.4% 354mg	55.3% 553mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	1819% 16.4mg	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	298% 24mg	822% 65.8mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	514% 2159mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	NA	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	428% 2994mg	491% 3438mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	335% 11381mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	101% 55.8μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	276% 30.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.37% 13.6g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cocoa, dry powder, hi-fat or breakfast, processed with alkali have similar amounts of Vitamin B2 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 4.3 times more Selenium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 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.
• Both Dried Sunflower Seed Kernels and Cocoa, dry powder, hi-fat or breakfast, processed with alkali have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2.2 times more Fat, more Omega 3, 30 times more Omega 6, 1.7 times more Sugars and 1.2 times more Protein than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 2.8 times more Saturated Fat, 2.5 times more Carbohydrate and 3.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.