Comparing Nutrients in 5 ounces Powder No Sugar Added Cocoa Mix VS 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	18.4% 534kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.25g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	7.87% 2.5g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.4% 102g	22% 28.3g	130g per day for Men 19-50 years
Sugars	73.6% 53.4g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	28% 10.6g	32% 12g	38g per day for Men 19-50 years
Protein	39.2% 22g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.43mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.7% 0.45mg	147% 1.9mg	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	4.96% 20μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	69.7% 1.67μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.2% 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	0.38% 0.057mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	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	81.6% 816mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	283% 2.55mg	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	88% 7.03mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	120% 2.76mg	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	181% 1266mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	113% 3830mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	82.8% 1242mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Powder No Sugar Added Cocoa Mix vs Sunflower Seeds:

• Powder No Sugar Added Cocoa Mix has 3.9 times more Vitamin B2, 3.4 times more Vitamin B5 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.5 times more Vitamin B1, 7.7 times more Vitamin B3, 4.2 times more Vitamin B6, 16.2 times more Vitamin B9, more Vitamin C and 879.3 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 D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Powder No Sugar Added Cocoa Mix vs Sunflower Seeds:

• Powder No Sugar Added Cocoa Mix has 7.4 times more Calcium, 1.4 times more Phosphorus, 4.2 times more Potassium and 97.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Copper, 1.6 times more Magnesium, 2.9 times more Manganese, 3.1 times more Selenium and 1.5 times more Zinc than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Dried Sunflower Seed Kernels have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Powder No Sugar Added Cocoa Mix has 3.6 times more Carbohydrate and 14.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Energy, 17.2 times more Fat, 2.5 times more Saturated Fat, 20 times more Omega 3, 295.5 times more Omega 6 and 1.3 times more Protein than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Dried Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
• Both Powder No Sugar Added Cocoa Mix as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.