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

Macros Ratio

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

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	74% 2141kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	358% 115g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	170% 2.72g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	269% 46g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	72% 93g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	216% 82g	137% 52g	38g per day for Men 19-50 years
Protein	98% 55g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.27mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	281% 3.65mg	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	21.5% 86μg	270% 1080μg	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	7.06% 6.35mg	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	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

	Baking chocolate, unsweetened, liquid	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.5% 245mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	963% 8.66mg	924% 8.3mg	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	235% 19mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	286% 1202mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	325% 7.5mg	417% 9.6mg	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	220% 1542mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	156% 5289mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	65% 36μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.12% 4.54g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 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 Baking chocolate, unsweetened, liquid and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• Both Baking chocolate, unsweetened, liquid as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Baking chocolate, unsweetened, liquid has 2.1 times more Magnesium and 2.4 times more Potassium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 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.
• Both Baking chocolate, unsweetened, liquid and Toasted Sunflower Seeds contain similar levels of Calcium and Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baking chocolate, unsweetened, liquid has 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 Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Energy, 3.7 times more Omega 6 and 1.4 times more Protein than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Toasted Sunflower Seeds offer comparable quantities of Fat per one pound.