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

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Powder No Sugar Added Cocoa Mix: 133g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Powder No Sugar Added Cocoa Mix?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Sunflower Seed Flour	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	4.1% 3.98g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	7.36% 2.36g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	73.4% 95g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	NA	g per day for Men 19-50 years
Fiber	21% 7.98g	26% 9.95g	38g per day for Men 19-50 years
Protein	132% 73.7g	36.7% 20.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	0.59% 5.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	32.4% 0.42mg	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	85% 340μg	4.64% 18.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	65.2% 1.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0% 0mg	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	NA	0.35% 0.053mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.77% 0.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	17.5% 175mg	76.4% 764mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	108% 0.97mg	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	127% 10mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	38.3% 0.88mg	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	151% 1057mg	169% 1184mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	105% 3584mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	40.8% 22.4μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	77.5% 1162mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.12% 4.5g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Powder No Sugar Added Cocoa Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Powder No Sugar Added Cocoa Mix?

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

• 500 calories of Sunflower Seed Flour have 13.8 times more Vitamin B1, 7.8 times more Vitamin B3, 2 times more Vitamin B5, 2.7 times more Vitamin B6 and 18.3 times more Vitamin B9 than Powder No Sugar Added Cocoa Mix.
• While 500 kcal of Powder No Sugar Added Cocoa Mix contain 4.6 times more Vitamin B2 and more Vitamin B12 than Partially Defatted Sunflower Seed Flour.
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin B12
• 500 calories of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Partially Defatted Sunflower Seed Flour as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Sunflower Seed Flour have 2.7 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 3.4 times more Manganese, 4 times more Selenium and 1.7 times more Zinc than Powder No Sugar Added Cocoa Mix.
• While 500 kcal of Powder No Sugar Added Cocoa Mix contain 4.4 times more Calcium, 34.9 times more Potassium and 252.5 times more Sodium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Powder No Sugar Added Cocoa Mix contain similar levels of Phosphorus per 500 calories.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Flour have 3.6 times more Protein than Powder No Sugar Added Cocoa Mix.
• While 500 kcal of Powder No Sugar Added Cocoa Mix contain 1.7 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Powder No Sugar Added Cocoa Mix offer comparable quantities of Energy and Fiber per 500 calories.
• Both Partially Defatted Sunflower Seed Flour as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.