Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	40.5% 1175kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	17.6% 23g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	24.7% 18g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	71% 40g	3.26% 1.83g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	2.44% 0.032mg	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	116% 464μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	481% 72mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	17.3% 173mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.05% 122μg	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	106% 8.5mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	3.2% 0.073mg	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	323% 2260mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	9.66% 145mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Prepared With Water Powder Cocoa Mix:

• Oil Roasted Sunflower Seed Kernels have 24.6 times more Vitamin B1, 3.6 times more Vitamin B2, 51 times more Vitamin B3, 56.4 times more Vitamin B5, 49.5 times more Vitamin B6, 234 times more Vitamin B9, more Vitamin C, 1211 times more Vitamin E and 31 times more Vitamin K than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Prepared With Water Powder Cocoa Mix:

• Oil Roasted Sunflower Seed Kernels have 4.1 times more Calcium, 37.6 times more Copper, 25.2 times more Iron, 10.6 times more Magnesium, 56.2 times more Manganese, 26.5 times more Phosphorus, 4.9 times more Potassium, 111.7 times more Selenium and 24.8 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 24.3 times more Sodium and 56.1 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 10.8 times more Energy, 93.3 times more Fat, 21.5 times more Saturated Fat, more Omega 3, 2280.5 times more Omega 6, 2 times more Carbohydrate, 21.2 times more Fiber and 21.8 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.