Comparing Nutrients in 14 ounces Baking chocolate, unsweetened, liquid VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	64.6% 1873kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	195% 189g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	314% 100g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	236% 40g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	73.5% 96g	130g per day for Men 19-50 years
Sugars	0% 0g	15% 11g	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	189% 72g	116% 44g	38g per day for Men 19-50 years
Protein	85.8% 48g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	245% 3.2mg	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	19% 75.4μg	235% 941μg	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	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.4% 214mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	842% 7.6mg	807% 7.26mg	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	206% 16.5mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	250% 1052mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	285% 6.55mg	364% 8.37mg	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	193% 1349mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	136% 4628mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baking chocolate, unsweetened, liquid vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 3.4 times more Vitamin B3, 45.7 times more Vitamin B5, 11.2 times more Vitamin B6, 12.5 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 14 oz.
• Both Baking chocolate, unsweetened, liquid as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Baking chocolate, unsweetened, liquid vs Roasted Sunflower Seeds:

• Baking chocolate, unsweetened, liquid has 2.1 times more Magnesium and 1.4 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 1.3 times more Manganese, 3.4 times more Phosphorus, 10 times more Selenium and 1.4 times more Zinc than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baking chocolate, unsweetened, liquid has 4.8 times more Saturated Fat, 8.7 times more Omega 3, 1.5 times more Carbohydrate and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Omega 6, more Sugars and 1.6 times more Protein than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fat per 14 oz.
• Both Baking chocolate, unsweetened, liquid as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.