Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 7 ounces Cocoa, dry powder, unsweetenedVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cocoa, dry powder, unsweetened
18%
28%
54%
Sunflower Seeds
13%
74%
13%
7 oz ▼

Macro Nutrients

15.6%452kcal
Energy
40%1159kcal
452 kcalvs1159 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Sweets rich in Energy
28%27g
Fat
105%102g
27 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Sweets rich in Fat
50%16g
Saturated Fat
27.6%8.84g
16 gvs8.84 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Sweets rich in Saturated Fat
0%0g
Omega 3
7.44%0.12g
0 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Sweets rich in Omega 3
5.14%0.87g
Omega 6
269%45.7g
0.87 gvs45.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Sweets rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Sweets rich in Cholesterol
88.4%115g
Carbohydrate
30.5%39.7g
115 gvs39.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Sweets rich in Carbohydrate
4.8%3.47g
Sugars
7.17%5.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.47 gvs5.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Sweets rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Sweets rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Sweets rich in Glucose
NA
Sucrose
%4.96g
NA gvs4.96 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Sweets rich in Sucrose
193%73.4g
Fiber
45%17g
73.4 gvs17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Sweets rich in Fiber
69.5%39g
Protein
73.6%41.2g
39 gvs41.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Sweets rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.66%5.95μg
RAE, retinol activity equivalents
0 μgvs5.95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Sweets rich in Vitamin A Buy Preformed Vegan Vitamin A
13%0.15mg
Vitamin B1
245%2.94mg
Thiamine
0.15 mgvs2.94 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B1 Buy Vegan Vitamin B1
36.8%0.48mg
Vitamin B2
54%0.7mg
Riboflavin
0.48 mgvs0.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B2 Buy Vegan Vitamin B2
27%4.34mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
4.34 mgvs16.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
10%0.5mg
Vitamin B5
45%2.24mg
Pantothenic acid
0.5 mgvs2.24 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
18%0.23mg
Vitamin B6
205%2.67mg
Pyridoxine
0.23 mgvs2.67 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B7
16%63.5μg
Vitamin B9
113%450μg
Folates and Folic Acid
63.5 μgvs450 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
3.1%2.78mg
Ascorbic acid
0 mgvs2.78 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Sweets rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Sweets rich in Vitamin D Buy Vegan Vitamin D
1.32%0.2mg
Vitamin E
465%69.8mg
Tocopherols and Tocotrienols
0.2 mgvs69.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Sweets rich in Vitamin E
4.13%4.96μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
4.96 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Sweets rich in Vitamin K

Minerals

25.4%254mg
Calcium
15.5%155mg
254 mgvs155 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Sweets rich in Calcium
835%7.5mg
Copper
397%3.57mg
7.5 mgvs3.57 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Sweets rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Sweets rich in Fluoride
344%27.5mg
Iron
130%10.4mg
27.5 mgvs10.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Sweets rich in Iron
236%990mg
Magnesium
154%645mg
990 mgvs645 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Sweets rich in Magnesium
331%7.6mg
Manganese
168%3.87mg
7.6 mgvs3.87 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Sweets rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Sweets rich in Molybdenum
208%1457mg
Phosphorus
187%1310mg
1457 mgvs1310 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Sweets rich in Phosphorus
89%3024mg
Potassium
37.6%1280mg
3024 mgvs1280 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Sweets rich in Potassium
51.6%28.4μg
Selenium
191%105μg
28.4 μgvs105 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Sweets rich in Selenium
2.78%41.7mg
Sodium
1.2%18mg
41.7 mgvs18 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Sweets rich in Sodium
123%13.5mg
Zinc
90%9.92mg
13.5 mgvs9.92 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Sweets rich in Zinc
0.16%5.95g
Water
0.25%9.4g
5.95 gvs9.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Sweets rich in Water
Lets compare vitamin content per 7 ounces of Cocoa, dry powder, unsweetened vs Sunflower Seeds:
Comparing minerals per 7 ounces for Cocoa, dry powder, unsweetened vs Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



Compare more foods per 7 oz: