Comparing Nutrients in 100 grams Sunflower Seeds VS No Sugar Added Chocolate Powder

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
No Sugar Added Chocolate Powder	10%	12%	78%

Macro Nutrients

	Sunflower Seeds	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Energy	20% 584kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	9.55% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	52.5% 68.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	37.6% 27.3g	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	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	24% 9.1g	38g per day for Men 19-50 years
Protein	37% 20.8g	16.2% 9.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	140% 1.8mg	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	56.8% 227μg	1.75% 7μg	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	1.56% 1.4mg	60.6% 54.5mg	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	234% 35mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	No Sugar Added Chocolate Powder	Recommended Dietary Allowance
Calcium	7.8% 78mg	91% 909mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	202% 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	65.6% 5.25mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	NA	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	94% 660mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	50% 1705mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	39.6% 22μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.2% 7.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs No Sugar Added Chocolate Powder:

• Dried Sunflower Seed Kernels have 32.4 times more Vitamin B9 and more Vitamin E than No Sugar Added Chocolate Powder.
• While No Sugar Added Chocolate Powder contains 3.1 times more Vitamin B3, 1.4 times more Vitamin B6 and 38.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and No Sugar Added Chocolate Powder have similar amounts of Vitamin B1 and Vitamin B2 per 100 g.
• Both Dried Sunflower Seed Kernels as well as No Sugar Added Chocolate Powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs No Sugar Added Chocolate Powder:

• Dried Sunflower Seed Kernels have 1.6 times more Iron, 1.3 times more Phosphorus and 2.4 times more Selenium than No Sugar Added Chocolate Powder.
• While No Sugar Added Chocolate Powder contains 11.7 times more Calcium, 1.3 times more Magnesium, 2.6 times more Potassium, 55.6 times more Sodium and 2.7 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and No Sugar Added Chocolate Powder have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 11.4 times more Fat, more Saturated Fat, 14.2 times more Omega 6 and 2.3 times more Protein than No Sugar Added Chocolate Powder.
• While No Sugar Added Chocolate Powder contains 3.4 times more Omega 3, 3.4 times more Carbohydrate and 10.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and No Sugar Added Chocolate Powder have similar amounts of Fiber per 100 g.
• Both Dried Sunflower Seed Kernels as well as No Sugar Added Chocolate Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.