Comparing Nutrients in 500 calories Powder Cocoa Mix VS Sunflower Seeds

Weight per 500 calories

• Powder Cocoa Mix: 126g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 1.5 times more energy per unit of mass than Powder Cocoa Mix, which is very high in comparison to other foods. Powder Cocoa Mix having high energy density.

Which food has more nutrients per 500 calories - Powder Cocoa Mix or Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Powder Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.03g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	9.33% 3g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.24% 0.004g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	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	81% 105g	13% 17g	130g per day for Men 19-50 years
Sugars	114% 82.3g	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	12.2% 4.65g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	15% 8.38g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.14% 1.26μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.6% 0.71mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	1.9% 7.54μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	18.3% 0.44μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.28% 0.25mg	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	1.6% 0.24mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	18.7% 1.5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	56.5% 396mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	26.3% 894mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.3μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	42.2% 633mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.83mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Powder Cocoa Mix vs Sunflower Seeds:

• Powder Cocoa Mix has 2.3 times more Vitamin B2 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.5 times more Vitamin B1, 9.7 times more Vitamin B3, 8 times more Vitamin B6, 25.8 times more Vitamin B9 and 126.2 times more Vitamin E than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
• Both Powder 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 Cocoa Mix vs Sunflower Seeds:

• Powder Cocoa Mix has 2.5 times more Calcium, 1.6 times more Potassium and 82.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Copper, 3 times more Iron, 2.7 times more Magnesium, 4.9 times more Manganese, 1.4 times more Phosphorus, 7.2 times more Selenium and 2.3 times more Zinc than Powder Cocoa Mix.

Comparison of macro-nutrients per 500 calories:

• Powder Cocoa Mix has 6.1 times more Carbohydrate and 36.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.8 times more Fat, 1.3 times more Saturated Fat, 146.8 times more Omega 6, 1.6 times more Fiber and 2.1 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Powder Cocoa Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.