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

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Prepared With Water Powder Cocoa Mix: 546g

Sunflower Seeds have 10.6 times more energy per 100g than Prepared With Water Powder Cocoa Mix. It has very high energy density when compared to other foods. Prepared With Water Powder Cocoa Mix having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Sunflower Seeds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	48.4% 63g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	68% 49.3g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	7.18% 2.73g	38g per day for Men 19-50 years
Protein	19% 10.7g	8.96% 5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	2.76% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	6.7% 0.087mg	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	29% 117μg	1.36% 5.45μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.4% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	120% 18mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.45% 0.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	4% 40mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.37% 335μg	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	33.7% 2.7mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	8.77% 0.2mg	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	48.4% 339mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	6.94% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	26.5% 398mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	12.7% 471g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 10.7 times more Vitamin B1, 9.7 times more Vitamin B3, 7.9 times more Vitamin B6, 21.4 times more Vitamin B9 and 110.4 times more Vitamin E than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.3 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Prepared With Water Powder Cocoa Mix have similar amounts of Vitamin B5 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 300 kcal.

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

• Dried Sunflower Seed Kernels have 3.5 times more Copper, 2.9 times more Iron, 2.6 times more Magnesium, 5 times more Manganese, 1.4 times more Phosphorus, 7.1 times more Selenium and 2.2 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.9 times more Calcium, 1.6 times more Potassium, 86.1 times more Sodium and 193.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 8.8 times more Fat, 1.3 times more Saturated Fat, 144.7 times more Omega 6, 1.6 times more Fiber and 2.1 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 6.1 times more Carbohydrate and 36.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Prepared With Water Powder Cocoa Mix have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.