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Comparing Nutrients in 300 calories Cocoa, dry powder, unsweetenedVS Sunflower Seeds

Weight per 300 calories

Cocoa, dry powder, unsweetened
132g
Sunflower Seeds
51.4g

Dried Sunflower Seed Kernels have 2.6 times more energy per unit of mass than Cocoa, dry powder, unsweetened, which is very high in comparison to other foods. Cocoa, dry powder, unsweetened having above average energy density.

Which food has more nutrients per 300 calories - Cocoa, dry powder, unsweetened or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cocoa, dry powder, unsweetened
18%
28%
54%
Sunflower Seeds
13%
74%
13%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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18.6%18g
Fat
27.3%26.4g
18 gvs26.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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33%10.6g
Saturated Fat
7.15%2.3g
10.6 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
1.93%0.031g
0 gvs0.031 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.4%0.58g
Omega 6
69.7%12g
0.58 gvs12 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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58.6%76g
Carbohydrate
7.9%10.3g
76 gvs10.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.18%2.3g
Sugars
1.86%1.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.3 gvs1.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.3g
NA gvs1.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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128%48.7g
Fiber
11.6%4.4g
48.7 gvs4.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Sweets rich in Fiber
46%25.8g
Protein
19%10.7g
25.8 gvs10.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Sweets rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.17%1.54μg
RAE, retinol activity equivalents
0 μgvs1.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Sweets rich in Vitamin A Buy Preformed Vegan Vitamin A
8.55%0.1mg
Vitamin B1
63.4%0.76mg
Thiamine
0.1 mgvs0.76 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.4%0.32mg
Vitamin B2
14%0.18mg
Riboflavin
0.32 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18%2.88mg
Vitamin B3
26.8%4.3mg
Niacin, nicotinic acid, niacinamide
2.88 mgvs4.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
6.7%0.33mg
Vitamin B5
11.6%0.58mg
Pantothenic acid
0.33 mgvs0.58 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Sweets rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
12%0.16mg
Vitamin B6
53%0.69mg
Pyridoxine
0.16 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.5%42μg
Vitamin B9
29%117μg
Folates and Folic Acid
42 μgvs117 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Sweets rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0.8%0.72mg
Ascorbic acid
0 mgvs0.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Sweets rich in Vitamin D Buy Vegan Vitamin D
0.88%0.13mg
Vitamin E
120%18mg
Tocopherols and Tocotrienols
0.13 mgvs18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.74%3.3μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
3.3 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

17%168mg
Calcium
4%40mg
168 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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554%5mg
Copper
103%0.92mg
5 mgvs0.92 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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228%18.2mg
Iron
33.7%2.7mg
18.2 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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156%657mg
Magnesium
39.8%167mg
657 mgvs167 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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220%5.05mg
Manganese
43.6%1mg
5.05 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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138%966mg
Phosphorus
48.4%339mg
966 mgvs339 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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59%2005mg
Potassium
9.75%331mg
2005 mgvs331 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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34.2%19μg
Selenium
49.5%27.2μg
19 μgvs27.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.84%27.6mg
Sodium
0.31%4.62mg
27.6 mgvs4.62 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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81.5%8.96mg
Zinc
23.3%2.57mg
8.96 mgvs2.57 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.11%3.95g
Water
0.066%2.43g
3.95 gvs2.43 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cocoa, dry powder, unsweetened vs Sunflower Seeds:
Comparing minerals per 300 calories for Cocoa, dry powder, unsweetened vs Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: