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

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Powder No Sugar Added Cocoa Mix: 133g

Oil Roasted Sunflower Seeds have 1.6 times more energy per 100g than Powder No Sugar Added Cocoa Mix. It has very high energy density when compared to other foods. Powder No Sugar Added Cocoa Mix having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Powder No Sugar Added Cocoa Mix?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Oil Roasted Sunflower Seeds	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	44.7% 43.3g	4.1% 3.98g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	7.36% 2.36g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	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	15% 19.3g	73.4% 95g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	0% 0g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	26% 9.95g	38g per day for Men 19-50 years
Protein	30.3% 17g	36.7% 20.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.59% 5.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	102% 5.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	0.35% 0.053mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	0.77% 0.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	76.4% 764mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	45% 3.6mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	169% 1184mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	105% 3584mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	40.8% 22.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	77.5% 1162mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.12% 4.5g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Powder No Sugar Added Cocoa Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Powder No Sugar Added Cocoa Mix?

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

• 500 calories of Oil Roasted Sunflower Seeds have 2.4 times more Vitamin B3, 1.6 times more Vitamin B6, 10.6 times more Vitamin B9 and 578.4 times more Vitamin E than Powder No Sugar Added Cocoa Mix.
• While 500 kcal of Powder No Sugar Added Cocoa Mix contain 1.3 times more Vitamin B1, 7.9 times more Vitamin B2 and more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Powder No Sugar Added Cocoa Mix provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 500 calories of Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Oil Roasted Sunflower Seeds have 1.6 times more Copper, 2 times more Manganese and 2.9 times more Selenium than Powder No Sugar Added Cocoa Mix.
• While 500 kcal of Powder No Sugar Added Cocoa Mix contain 10.4 times more Calcium, 1.8 times more Iron, 2.6 times more Magnesium, 8.8 times more Potassium and 458.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Powder No Sugar Added Cocoa Mix contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Sunflower Seeds have 10.9 times more Fat, 2.5 times more Saturated Fat and 279.3 times more Omega 6 than Powder No Sugar Added Cocoa Mix.
• While 500 kcal of Powder No Sugar Added Cocoa Mix contain 4.9 times more Carbohydrate and 19 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Powder No Sugar Added Cocoa Mix offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• 500 calories of Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3 in 500 calories.