Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	30.3% 877kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	4.4% 4.25g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	7.87% 2.5g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	78.4% 102g	130g per day for Men 19-50 years
Sugars	NA	73.6% 53.4g	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	43% 16.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	39.2% 22g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	109% 5.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	34.7% 0.45mg	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	84.3% 337μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	69.7% 1.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	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	NA	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	81.6% 816mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	115% 1.03mg	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	121% 9.65mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	41% 0.94mg	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% 1641mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	113% 3830mg	3400mg per day for Men 19-50 years
Selenium	NA	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	82.8% 1242mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	44.3% 4.88mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Powder No Sugar Added Cocoa Mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Powder No Sugar Added Cocoa Mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Toasted Sunflower Seeds have 1.2 times more Vitamin B1, 3.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 17 times more Vitamin B9 than Powder No Sugar Added Cocoa Mix.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 4.9 times more Vitamin B2 and more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Toasted Sunflower Seeds have 2.5 times more Copper, 1.4 times more Iron, 3.2 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Powder No Sugar Added Cocoa Mix.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 10.1 times more Calcium, 1.6 times more Magnesium, 5.5 times more Potassium and 292 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.6 times more Energy, 18.9 times more Fat, 3.4 times more Saturated Fat, 26.3 times more Omega 3, 479.4 times more Omega 6 and 1.5 times more Fiber than Powder No Sugar Added Cocoa Mix.
• While 5 oz of Powder No Sugar Added Cocoa Mix contain 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Powder No Sugar Added Cocoa Mix offer comparable quantities of Protein per five ounces.
• 5 ounces of Powder No Sugar Added Cocoa Mix provide inadequate amounts of Omega 3 and Omega 6