Comparing Nutrients in 500 calories Powder No Sugar Added Cocoa Mix VS Sunflower Seeds

Weight per 500 calories

• Powder No Sugar Added Cocoa Mix: 133g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Powder No Sugar Added Cocoa Mix, which is very high in comparison to other foods. Powder No Sugar Added Cocoa Mix having high energy density.

Which food has more nutrients per 500 calories - Powder No Sugar Added Cocoa Mix or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.98g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	7.36% 2.36g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	13% 17g	130g per day for Men 19-50 years
Sugars	69% 50g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	26% 9.95g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	36.7% 20.5g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.59% 5.3μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	88.6% 1.15mg	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	4.64% 18.6μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	65.2% 1.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	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	0.35% 0.053mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.77% 0.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Calcium	76.4% 764mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	171% 1.54mg	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	82.2% 6.58mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	72.6% 1.67mg	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	169% 1184mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	105% 3584mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	40.8% 22.4μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	77.5% 1162mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Powder No Sugar Added Cocoa Mix vs Sunflower Seeds:

• Powder No Sugar Added Cocoa Mix has 6.1 times more Vitamin B2, 5.3 times more Vitamin B5 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 5 times more Vitamin B3, 2.7 times more Vitamin B6, 10.5 times more Vitamin B9 and 567.6 times more Vitamin E than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Powder No Sugar Added Cocoa Mix vs Sunflower Seeds:

• Powder No Sugar Added Cocoa Mix has 11.4 times more Calcium, 1.5 times more Iron, 2.1 times more Phosphorus, 6.5 times more Potassium and 150.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Copper, 1.9 times more Manganese and 2 times more Selenium than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Dried Sunflower Seed Kernels have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Powder No Sugar Added Cocoa Mix has 5.6 times more Carbohydrate, 22.3 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.1 times more Fat, 1.6 times more Saturated Fat and 190.8 times more Omega 6 than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Powder No Sugar Added Cocoa Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.