Comparing Nutrients in 500 calories Oil Roasted Sunflower Seeds VS Baking chocolate, unsweetened, liquid

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• Baking chocolate, unsweetened, liquid: 106g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.3g	52% 50.5g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	83.7% 26.8g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	39.7% 0.64g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	63% 10.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	23.6% 8.95g	50.5% 19g	38g per day for Men 19-50 years
Protein	30.3% 17g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.06μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	22.7% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	5.87% 0.076mg	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	49.4% 198μg	5.03% 20μg	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	1.03% 0.93mg	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	205% 30.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	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	7.35% 73.5mg	5.72% 57.2mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	225% 2.02mg	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	45% 3.6mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	76% 1.75mg	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	137% 962mg	51.5% 360mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	36.3% 1235mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	15.2% 8.37μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	0.85% 12.7mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.026% 0.95g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Baking Chocolate, Unsweetened, Liquid Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Baking chocolate, unsweetened, liquid?

Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Baking chocolate, unsweetened, liquid:

• 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Baking chocolate, unsweetened, liquid:

• 500 calories of Oil Roasted Sunflower Seeds have 2.7 times more Phosphorus and 7.9 times more Selenium than Baking chocolate, unsweetened, liquid.
• While 500 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 500 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Baking chocolate, unsweetened, liquid lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3