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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Toasted Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	213% 6190kcal	163% 4720kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	492% 477g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	790% 253g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	375% 6g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	594% 101g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	278% 362g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	303% 115g	476% 181g	38g per day for Men 19-50 years
Protein	307% 172g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	57% 570mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	519% 41.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	631% 2650mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	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	1654% 11580mg	486% 3400mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	343% 11660mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	335% 36.8mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Baking chocolate, unsweetened, liquid per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Baking chocolate, unsweetened, liquid to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Toasted Sunflower Seeds has 6.5 times more Vitamin B1, 2 times more Vitamin B3, 45.8 times more Vitamin B5, 11.2 times more Vitamin B6 and 12.5 times more Vitamin B9 than Baking chocolate, unsweetened, liquid.
• Both Toasted Sunflower Seeds and Baking chocolate, unsweetened, liquid provide similar amounts of Vitamin B2 per one kilogram.
• Both Toasted Sunflower Seed Kernels no Salt as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Iron, 1.3 times more Manganese, 3.4 times more Phosphorus and 1.4 times more Zinc than Baking chocolate, unsweetened, liquid.
• While 1 kg of Baking chocolate, unsweetened, liquid contains 2.1 times more Magnesium and 2.4 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Baking chocolate, unsweetened, liquid contain similar levels of Calcium and Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Energy, 3.7 times more Omega 6 and 1.4 times more Protein than Baking chocolate, unsweetened, liquid.
• While 1 kg of Baking chocolate, unsweetened, liquid contains 4.2 times more Saturated Fat, 7.6 times more Omega 3, 1.8 times more Carbohydrate and 1.6 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Baking chocolate, unsweetened, liquid offer comparable quantities of Fat per one kilogram.