Comparing Nutrients in 1 pound 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	97% 2808kcal	74% 2141kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	223% 216g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	358% 115g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	170% 2.72g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	269% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	126% 164g	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	137% 52g	216% 82g	38g per day for Men 19-50 years
Protein	139% 78g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	97% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	25% 0.33mg	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	270% 1080μg	21.5% 86μg	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	7.06% 6.35mg	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	26% 259mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	963% 8.66mg	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	386% 31mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	286% 1202mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	325% 7.5mg	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	750% 5253mg	220% 1542mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	156% 5289mg	3400mg per day for Men 19-50 years
Selenium	NA	65% 36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.11% 4.1g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 pound.
• 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.