Comparing Nutrients in 500 calories Sunflower Seeds VS Prepared With Water Powder Cocoa Mix

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Prepared With Water Powder Cocoa Mix: 909g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	9.3% 3g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	80.7% 105g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	113% 82g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	12% 4.55g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	9.85% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	54.5% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	11% 0.15mg	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	48.6% 194μg	2.27% 9.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	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	201% 30mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	48.5% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	14% 558μg	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	56% 4.5mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	14.6% 0.34mg	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	80.7% 565mg	56% 391mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	26.5% 900mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	11.6% 6.36μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	44.2% 664mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	21.2% 785g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.