Comparing Nutrients in 300 calories Cocoa, dry powder, unsweetened VS Sunflower Seed Butter

Weight per 300 calories

• Cocoa, dry powder, unsweetened: 132g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 2.7 times more energy per unit of mass than Cocoa, dry powder, unsweetened, which is very high in comparison to other foods. Cocoa, dry powder, unsweetened having above average energy density.

Discover which food has more nutrients per 300 calories - Cocoa, dry powder, unsweetened or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	33% 10.6g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.6% 76g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	3.18% 2.3g	7.07% 5.12g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	128% 48.7g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	46% 25.8g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.55% 0.1mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.88mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.7% 0.33mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	20.6% 0.27mg	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	10.5% 42μg	29% 115μg	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	1.46% 1.3mg	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	0.88% 0.13mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.74% 3.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	17% 168mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	86.3% 0.78mg	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	228% 18.2mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	156% 657mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	44% 1mg	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	138% 966mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	59% 2005mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	34.2% 19μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	1.84% 27.6mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	81.5% 8.96mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	0.11% 3.95g	0.008% 0.3g	3700g per day for Men 19-50 years

Cocoa, Dry Powder, Unsweetened VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cocoa, dry powder, unsweetened or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Cocoa, dry powder, unsweetened vs Sunflower Seed Butter:

• 300 calories of Cocoa, dry powder, unsweetened have 4 times more Vitamin B1 and 4 times more Vitamin B2 than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 84.6 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Sunflower Seed Butter provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin E
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1
• Both Cocoa, dry powder, unsweetened as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cocoa, dry powder, unsweetened vs Sunflower Seed Butter:

• 300 calories of Cocoa, dry powder, unsweetened have 5.4 times more Calcium, 6.4 times more Copper, 9.1 times more Iron, 4.3 times more Magnesium, 5 times more Manganese, 3 times more Phosphorus, 7.2 times more Potassium and 3.8 times more Zinc than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 2.7 times more Selenium than Cocoa, dry powder, unsweetened.
• 300 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cocoa, dry powder, unsweetened have 4.7 times more Saturated Fat, 6.7 times more Carbohydrate, 17.6 times more Fiber and 3.1 times more Protein than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.5 times more Fat, 8.2 times more Omega 6 and 2.2 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Sunflower Seed Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 6
• Both Cocoa, dry powder, unsweetened as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 300 calories.