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

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 323kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	26.2% 34g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	5.34% 3.87g	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	138% 52.4g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 181mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	597% 5.37mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	168% 707mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	236% 5.44mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.65mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B1, 3.2 times more Vitamin B3, 27.7 times more Vitamin B5, 6.8 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C and 261 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin K per 5 oz.
• Both Cocoa, dry powder, unsweetened as well as Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds:

• Cocoa, dry powder, unsweetened has 1.8 times more Calcium, 2.1 times more Copper, 3.6 times more Iron, 3.9 times more Magnesium, 1.8 times more Manganese, 1.8 times more Potassium, 7 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Phosphorus and 5.5 times more Selenium than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 5 ounces:

• Cocoa, dry powder, unsweetened has 1.5 times more Saturated Fat, 2.4 times more Carbohydrate and 3.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Energy, 3.6 times more Fat, more Omega 3, 74.5 times more Omega 6 and 1.6 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Protein per 5 oz.
• Both Cocoa, dry powder, unsweetened as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.