Comparing Nutrients in 7 ounces Cocoa, dry powder, unsweetened, processed with alkali VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 437kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	48% 15.4g	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	4.9% 0.83g	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	89% 116g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	156% 59g	45% 17g	38g per day for Men 19-50 years
Protein	64% 36g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, 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	18% 0.22mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	16% 63.5μg	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	1.32% 0.2mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 220mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	795% 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	385% 30.8mg	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	322% 7.4mg	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	206% 1445mg	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	47.6% 26μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.14% 5.36g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cocoa, dry powder, unsweetened, processed with alkali vs Sunflower Seeds:

• Cocoa, dry powder, unsweetened, processed with alkali has 1.3 times more Vitamin B2 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.5 times more Vitamin B1, 3.5 times more Vitamin B3, 4.4 times more Vitamin B5, 11.4 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C and 351.7 times more Vitamin E than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, 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, unsweetened, processed with alkali vs Sunflower Seeds:

• Cocoa, dry powder, unsweetened, processed with alkali has 1.4 times more Calcium, 2 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 3.9 times more Potassium, 2.1 times more Sodium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4 times more Selenium than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, 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, unsweetened, processed with alkali has 1.7 times more Saturated Fat, 2.9 times more Carbohydrate and 3.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.7 times more Energy, 3.9 times more Fat, more Omega 3, 54.9 times more Omega 6 and 1.5 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Dried Sunflower Seed Kernels have similar amounts of Protein per 7 oz.
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.