Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Roasted Sunflower Seeds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	20% 582kcal	7.86% 228kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	25.2% 8.07g	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	2.6% 0.44g	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	44.5% 58g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	2.4% 1.75g	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	97% 37g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cocoa, dry powder, unsweetened	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	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	9.08% 0.12mg	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	8% 32μg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	7% 70mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	421% 3.8mg	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	47.5% 3.8mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	167% 3.84mg	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	105% 734mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	62% 6.8mg	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, unsweetened:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B1, 3.2 times more Vitamin B3, 27.7 times more Vitamin B5, 6.8 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C and 261 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cocoa, dry powder, unsweetened have similar amounts of Vitamin B2 and Vitamin K per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cocoa, dry powder, unsweetened 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, unsweetened:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Phosphorus and 5.5 times more Selenium than Cocoa, dry powder, unsweetened.
• While Cocoa, dry powder, unsweetened contains 1.8 times more Calcium, 2.1 times more Copper, 3.6 times more Iron, 3.9 times more Magnesium, 1.8 times more Manganese, 1.8 times more Potassium, 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 2.6 times more Energy, 3.6 times more Fat, more Omega 3, 74.5 times more Omega 6 and 1.6 times more Sugars than Cocoa, dry powder, unsweetened.
• While Cocoa, dry powder, unsweetened contains 1.5 times more Saturated Fat, 2.4 times more Carbohydrate and 3.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Cocoa, dry powder, unsweetened have similar amounts of Protein per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Cocoa, dry powder, unsweetened have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.