Comparing Nutrients in 300 calories Prepared With Water Powder Cocoa Mix VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Prepared With Water Powder Cocoa Mix: 546g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 10.8 times more energy per unit of mass than Prepared With Water Powder Cocoa Mix, which is very high in comparison to other foods. Prepared With Water Powder Cocoa Mix having low energy density.

Which food has more nutrients per 300 calories - Prepared With Water Powder Cocoa Mix or Oil Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	68% 49.3g	2.17% 1.58g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	7.18% 2.73g	14% 5.37g	38g per day for Men 19-50 years
Protein	8.96% 5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	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	5.9% 0.071mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.76% 0.44mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	31% 0.4mg	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	1.36% 5.45μg	29.6% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.4% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.62% 0.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.1% 0.16mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.55μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.5% 115mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	102% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	8.37% 335μg	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	11.6% 0.93mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	8.77% 0.2mg	46% 1.05mg	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	33.5% 235mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	6.94% 3.8μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	26.5% 398mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	12.7% 471g	0.021% 0.78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prepared With Water Powder Cocoa Mix vs Oil Roasted Sunflower Seeds:

• Prepared With Water Powder Cocoa Mix has 3 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Vitamin B1, 4.7 times more Vitamin B3, 5.2 times more Vitamin B5, 4.6 times more Vitamin B6, 21.7 times more Vitamin B9 and 112.5 times more Vitamin E than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Prepared With Water Powder Cocoa Mix vs Oil Roasted Sunflower Seeds:

• Prepared With Water Powder Cocoa Mix has 2.6 times more Calcium, 2.2 times more Potassium, 261.9 times more Sodium and 603.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.5 times more Copper, 2.3 times more Iron, 5.2 times more Manganese, 2.5 times more Phosphorus, 10.4 times more Selenium and 2.3 times more Zinc than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared With Water Powder Cocoa Mix has 5.4 times more Carbohydrate and 31.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.7 times more Fat, 2 times more Saturated Fat, 211.9 times more Omega 6, 2 times more Fiber and 2 times more Protein than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Prepared With Water Powder Cocoa Mix as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.