Comparing Nutrients in 5 ounces Cocoa, dry powder, unsweetened VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 323kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	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	63% 82g	22% 28.3g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	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	138% 52.4g	32% 12g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	11.3% 45.4μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0.94% 0.14mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 181mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	597% 5.37mg	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	246% 19.6mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	168% 707mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	236% 5.44mg	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	149% 1040mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.65mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cocoa, dry powder, unsweetened vs Sunflower Seeds:

• Cocoa, dry powder, unsweetened has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19 times more Vitamin B1, 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 4.4 times more Vitamin B5, 11.4 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C and 351.7 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cocoa, dry powder, unsweetened vs Sunflower Seeds:

• Cocoa, dry powder, unsweetened has 1.6 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 2.4 times more Potassium, 2.3 times more Sodium and 1.4 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Selenium than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cocoa, dry powder, unsweetened has 1.8 times more Saturated Fat, 2.9 times more Carbohydrate and 4.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Energy, 3.8 times more Fat, more Omega 3, 52.4 times more Omega 6 and 1.5 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Dried Sunflower Seed Kernels have similar amounts of Protein per 5 oz.
• Both Cocoa, dry powder, unsweetened as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.