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

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32.8% 951kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.98% 1.53g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	35% 45.4g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	177% 67.3g	55.4% 21g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Oil 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	13.2% 0.16mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	121% 1.57mg	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	116% 464μg	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	2.43% 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	2.4% 0.36mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.2% 242mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	398% 3.58mg	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	360% 28.8mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	225% 945mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	146% 4979mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	44.4% 24.4μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.083% 3.06g	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 Oil Roasted Sunflower Seeds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.3 times more Vitamin B2 and 1.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Vitamin B1, 2.3 times more Vitamin B3, 4.2 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and 201.8 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 as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.4 times more Calcium, 2 times more Copper, 3.4 times more Iron, 3.7 times more Magnesium, 5.2 times more Potassium, 6.7 times more Sodium and 1.3 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Phosphorus and 6.4 times more Selenium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.

Comparison of macro-nutrients per 7 ounces:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.8 times more Saturated Fat, 2.2 times more Carbohydrate and 3.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Fat, more Omega 3, 44.5 times more Omega 6 and 2 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 Oil Roasted 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.