Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS No Sugar Added Chocolate Powder

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Roasted Sunflower Seeds	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	28.4% 825kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	6.58% 6.38g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	74.5% 97g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	53.3% 38.7g	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	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	34% 13g	38g per day for Men 19-50 years
Protein	49% 27.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	177% 2.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	227% 36.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	198% 2.58mg	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	84% 336μg	2.5% 9.92μg	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	2.2% 2mg	86% 77.3mg	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	247% 37mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	9.92% 99mg	129% 1288mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	286% 2.58mg	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	67.3% 5.4mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	138% 581mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	NA	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	234% 1637mg	101% 709mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	71% 2417mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	47.2% 709mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	176% 19.3mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.28% 10.5g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 33.9 times more Vitamin B9, more Vitamin E and more Vitamin K than No Sugar Added Chocolate Powder.
• While No Sugar Added Chocolate Powder contains 14.2 times more Vitamin B1, 1.4 times more Vitamin B2, 3.6 times more Vitamin B3, 2.3 times more Vitamin B6 and 38.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as No Sugar Added Chocolate Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs No Sugar Added Chocolate Powder:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Phosphorus and 3.6 times more Selenium than No Sugar Added Chocolate Powder.
• While No Sugar Added Chocolate Powder contains 13 times more Calcium, 3.2 times more Magnesium, 2 times more Potassium, 166.7 times more Sodium and 2.6 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and No Sugar Added Chocolate Powder have similar amounts of Copper and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 11.1 times more Fat, more Saturated Fat, 20.2 times more Omega 6, 1.2 times more Fiber and 2.1 times more Protein than No Sugar Added Chocolate Powder.
• While No Sugar Added Chocolate Powder contains 2.9 times more Omega 3, 2.8 times more Carbohydrate and 10 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as No Sugar Added Chocolate Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.