Comparing Nutrients in 100 grams Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.5% 479kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	39.5% 12.6g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	4.52% 0.77g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	15.4% 20g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	89.2% 34g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	30% 17g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	103% 1.35mg	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	9.5% 38μg	56.8% 227μg	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	1.56% 1.4mg	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	1.2% 0.18mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 122mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	401% 3.6mg	200% 1.8mg	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	181% 14.5mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	113% 476mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	NA	84.8% 1.95mg	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	108% 758mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	73.8% 2509mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Sunflower Seeds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.5 times more Vitamin B1, 4.6 times more Vitamin B3, 7.1 times more Vitamin B6, 6 times more Vitamin B9, more Vitamin C and 195.4 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 and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 100 g.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Sunflower Seeds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.6 times more Calcium, 2 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 3.9 times more Potassium, 2.2 times more Sodium and 1.3 times more Zinc than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Selenium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Dried Sunflower Seed Kernels have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 2.8 times more Saturated Fat, 2.5 times more Carbohydrate and 3.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Fat, more Omega 3, 30 times more Omega 6 and 1.7 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 Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 100 g.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.