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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Roasted Sunflower Seeds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	20% 582kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	39.5% 12.6g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	4.52% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	2.1% 1.53g	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	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	89.2% 34g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	14.6% 0.19mg	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	59.3% 237μg	9.5% 38μg	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	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	174% 26mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	3.67% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	7% 70mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	401% 3.6mg	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	47.5% 3.8mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1155mg	108% 758mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	73.8% 2509mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.081% 3g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B1, 3.9 times more Vitamin B3, 4.2 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and 145 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 1.5 times more Vitamin B2 and 1.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Phosphorus and 6.4 times more Selenium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 1.7 times more Calcium, 2 times more Copper, 3.8 times more Iron, 3.7 times more Magnesium, 3 times more Potassium, 6.7 times more Sodium and 1.3 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Energy, 2.1 times more Fat, more Omega 3, 42.6 times more Omega 6 and 1.8 times more Sugars than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 2.4 times more Saturated Fat, 2.1 times more Carbohydrate and 3.1 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cocoa, dry powder, hi-fat or breakfast, processed with alkali have similar amounts of Protein per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.