Comparing Nutrients in 7 ounces Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sunflower Seeds	Recommended Dietary Allowance
Energy	32.8% 951kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	48.5% 47g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	78.4% 25g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	8.98% 1.53g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	177% 67.3g	45% 17g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	205% 2.67mg	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	19% 75.4μg	113% 450μg	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	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	2.4% 0.36mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.2% 242mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	397% 3.57mg	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	360% 28.8mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	225% 945mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	NA	168% 3.87mg	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	215% 1504mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	146% 4979mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	44.4% 24.4μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Sunflower Seeds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.5 times more Vitamin B1, 4.6 times more Vitamin B3, 7.1 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 195.4 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Sunflower Seeds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.6 times more Calcium, 2 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 3.9 times more Potassium, 2.2 times more Sodium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Selenium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 2.8 times more Saturated Fat, 2.5 times more Carbohydrate and 3.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Fat, more Omega 3, 30 times more Omega 6 and 1.7 times more Sugars than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 7 oz.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.