Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Baking chocolate, unsweetened, liquid

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Baking chocolate, unsweetened, liquid: 63.6g

Oil Roasted Sunflower Seeds have 1.3 times more energy per 100g than Baking chocolate, unsweetened, liquid. It has very high energy density when compared to other foods. Baking chocolate, unsweetened, liquid having very high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Baking chocolate, unsweetened, liquid?

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	31.3% 30.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	50.2% 16g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	37.8% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	17.7% 23g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	18% 10g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.071% 0.64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8.34% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	3.52% 0.046mg	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	29.6% 119μg	3% 12μg	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	0.62% 0.56mg	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	123% 18.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.43% 34.3mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	135% 1.2mg	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	27% 2.17mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	45.6% 1.05mg	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	82.5% 577mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	21.8% 741mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	9.13% 5.02μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	0.51% 7.63mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.015% 0.57g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Baking Chocolate, Unsweetened, Liquid Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Baking chocolate, unsweetened, liquid?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Baking chocolate, unsweetened, liquid:

• 300 calories of Oil Roasted Sunflower Seeds have 5.1 times more Vitamin B1, 1.6 times more Vitamin B3, 35.9 times more Vitamin B5, 8.8 times more Vitamin B6 and 9.8 times more Vitamin B9 than Baking chocolate, unsweetened, liquid.
• Both Oil Roasted Sunflower Seeds and Baking chocolate, unsweetened, liquid provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Baking chocolate, unsweetened, liquid:

• 300 calories of Oil Roasted Sunflower Seeds have 2.7 times more Phosphorus and 7.9 times more Selenium than Baking chocolate, unsweetened, liquid.
• While 300 kcal of Baking chocolate, unsweetened, liquid contain 1.3 times more Copper, 2.6 times more Magnesium and 3 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Baking chocolate, unsweetened, liquid contain similar levels of Iron, Manganese and Zinc per 300 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Baking chocolate, unsweetened, liquid lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 2.7 times more Omega 6 and 1.3 times more Protein than Baking chocolate, unsweetened, liquid.
• While 300 kcal of Baking chocolate, unsweetened, liquid contain 4.5 times more Saturated Fat, 9.3 times more Omega 3, 2 times more Carbohydrate and 2.1 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Baking chocolate, unsweetened, liquid offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3