Comparing Nutrients in 1 kilogram Sunflower Seeds VS Baking chocolate, unsweetened, liquid

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	201% 5840kcal	163% 4720kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	492% 477g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	790% 253g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	375% 6g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	594% 101g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	278% 362g	130g per day for Men 19-50 years
Sugars	36% 26g	0% 0g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	476% 181g	38g per day for Men 19-50 years
Protein	371% 208g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	55.4% 0.72mg	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	568% 2270μg	47.5% 190μg	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	15.6% 14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	78% 780mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	2122% 19mg	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	656% 52.5mg	519% 41.5mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	631% 2650mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	717% 16.5mg	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	943% 6600mg	486% 3400mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	343% 11660mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	335% 36.8mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.24% 9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Baking chocolate, unsweetened, liquid:

• Dried Sunflower Seed Kernels have 29.6 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 7.3 times more Vitamin B5, 18.7 times more Vitamin B6, 11.9 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• Both Dried Sunflower Seed Kernels as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Baking chocolate, unsweetened, liquid:

• Dried Sunflower Seed Kernels have 1.4 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium, 1.9 times more Phosphorus, 6.7 times more Selenium and 1.4 times more Zinc than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 1.8 times more Potassium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Baking chocolate, unsweetened, liquid have similar amounts of Copper and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2.3 times more Omega 6, more Sugars and 1.7 times more Protein than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 5.7 times more Saturated Fat, 10 times more Omega 3, 1.8 times more Carbohydrate and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Baking chocolate, unsweetened, liquid have similar amounts of Fat per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.