Comparing Nutrients in 7 ounces Powder Cocoa Mix VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Powder Cocoa Mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	27.2% 790kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	179% 130g	7.47% 5.4g	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	19.3% 7.34g	58% 22g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	123% 1.6mg	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	2.98% 12μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.69μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	3.1% 2.78mg	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	2.5% 0.38mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.4% 264mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	404% 3.63mg	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	29.5% 2.36mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	182% 4.2mg	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	89.3% 625mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Powder Cocoa Mix vs Roasted Sunflower Seeds:

• Powder Cocoa Mix has 2.3 times more Vitamin B2 and more Vitamin B12 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12 times more Vitamin B3, 7.9 times more Vitamin B5, 7.1 times more Vitamin B6, 39.5 times more Vitamin B9, 7 times more Vitamin C, 137.4 times more Vitamin E and 3 times more Vitamin K than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 7 oz.
• Both Powder Cocoa Mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Powder Cocoa Mix vs Roasted Sunflower Seeds:

• Powder Cocoa Mix has 1.9 times more Calcium and 168 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.4 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium, 7.8 times more Manganese, 3.7 times more Phosphorus, 15.9 times more Selenium and 3.6 times more Zinc than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Powder Cocoa Mix has 3.5 times more Carbohydrate and 24 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 12.5 times more Fat, 2.2 times more Saturated Fat, 23 times more Omega 3, 306.4 times more Omega 6, 3 times more Fiber and 2.9 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.