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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Roasted Sunflower Seeds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	91% 2640kcal	75% 2173kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	179% 57.3g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	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	84% 109g	173% 225g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	405% 154g	38g per day for Men 19-50 years
Protein	157% 87.7g	136% 76.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	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	789% 118mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	31.8% 318mg	55.3% 553mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	822% 65.8mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	514% 2159mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	491% 3438mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	335% 11381mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	101% 55.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	276% 30.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.37% 13.6g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B1, 3.9 times more Vitamin B3, 4.2 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and 145 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 1.5 times more Vitamin B2 and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Phosphorus and 6.4 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 1.7 times more Calcium, 2 times more Copper, 3.8 times more Iron, 3.7 times more Magnesium, 3 times more Potassium, 6.7 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Energy, 2.1 times more Fat, more Omega 3, 42.6 times more Omega 6 and 1.8 times more Sugars than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 2.4 times more Saturated Fat, 2.1 times more Carbohydrate and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cocoa, dry powder, hi-fat or breakfast, processed with alkali have similar amounts of Protein per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.