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

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	64.6% 1873kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	195% 189g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	314% 100g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	236% 40g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	70% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	189% 72g	111% 42g	38g per day for Men 19-50 years
Protein	85.8% 48g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21.4% 214mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	842% 7.6mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	250% 1052mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	285% 6.55mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	136% 4628mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.097% 3.57g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Baking chocolate, unsweetened, liquid versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 2 times more Vitamin B3, 45.1 times more Vitamin B5, 11 times more Vitamin B6 and 12.3 times more Vitamin B9 than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 14 ounces.
• Both Baking chocolate, unsweetened, liquid as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

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

• 14 ounces of Baking chocolate, unsweetened, liquid have 2.1 times more Magnesium and 2.4 times more Potassium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Calcium, 1.3 times more Manganese, 3.4 times more Phosphorus, 9.9 times more Selenium and 1.4 times more Zinc than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Oil Roasted Sunflower Seeds contain similar levels of Copper and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baking chocolate, unsweetened, liquid have 3.6 times more Saturated Fat, 7.4 times more Omega 3, 1.6 times more Carbohydrate and 1.7 times more Fiber than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.4 times more Omega 6, more Sugars and 1.7 times more Protein than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Oil Roasted Sunflower Seeds offer comparable quantities of Fat per 14 ounces.