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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Sunflower Seeds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	40% 1159kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	50% 16g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	88.4% 115g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	4.8% 3.47g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	193% 73.4g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	36.8% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	18% 0.23mg	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	113% 450μg	16% 63.5μg	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	3.1% 2.78mg	0% 0mg	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	465% 69.8mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	15.5% 155mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	835% 7.5mg	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	130% 10.4mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	331% 7.6mg	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	187% 1310mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	89% 3024mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	51.6% 28.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.16% 5.95g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 19 times more Vitamin B1, 1.5 times more Vitamin B2, 3.8 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.
• While Cocoa, dry powder, unsweetened contains more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Cocoa, dry powder, unsweetened:

• Dried Sunflower Seed Kernels have 3.7 times more Selenium than Cocoa, dry powder, unsweetened.
• While Cocoa, dry powder, unsweetened contains 1.6 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 2.4 times more Potassium, 2.3 times more Sodium and 1.4 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cocoa, dry powder, unsweetened have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 2.6 times more Energy, 3.8 times more Fat, more Omega 3, 52.4 times more Omega 6 and 1.5 times more Sugars than Cocoa, dry powder, unsweetened.
• While Cocoa, dry powder, unsweetened contains 1.8 times more Saturated Fat, 2.9 times more Carbohydrate and 4.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cocoa, dry powder, unsweetened have similar amounts of Protein per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Cocoa, dry powder, unsweetened have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.