Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	93% 2685kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	292% 380g	130g per day for Men 19-50 years
Sugars	19.5% 14g	410% 297g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	44% 16.8g	38g per day for Men 19-50 years
Protein	162% 91g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	39.8% 0.52mg	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	265% 1061μg	6.8% 27.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	1% 0.91mg	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	1099% 165mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	39.5% 395mg	60.3% 603mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	144% 1.3mg	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	243% 19.4mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	89.6% 376mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	53% 1.22mg	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	738% 5166mg	204% 1429mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	95% 3230mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	152% 2286mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Powder Cocoa Mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Powder Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Powder Cocoa Mix:

• 1 pound of Oil Roasted Sunflower Seeds has 3.3 times more Vitamin B1, 7 times more Vitamin B3, 7.8 times more Vitamin B5, 6.9 times more Vitamin B6, 39 times more Vitamin B9, 191.2 times more Vitamin E and 3.4 times more Vitamin K than Powder Cocoa Mix.
• While 1 lb of Powder Cocoa Mix contains 2 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 1 pound of Powder Cocoa Mix have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Powder Cocoa Mix:

• 1 pound of Oil Roasted Sunflower Seeds has 6.3 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 7.7 times more Manganese, 3.6 times more Phosphorus, 15.6 times more Selenium and 3.6 times more Zinc than Powder Cocoa Mix.
• While 1 lb of Powder Cocoa Mix contains 1.5 times more Calcium, 1.5 times more Potassium and 168 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.5 times more Energy, 12.8 times more Fat, 3 times more Saturated Fat, 27 times more Omega 3, 319.7 times more Omega 6, 2.9 times more Fiber and 3 times more Protein than Powder Cocoa Mix.
• While 1 lb of Powder Cocoa Mix contains 3.7 times more Carbohydrate and 21.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Powder Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6