Comparing Nutrients in 5 ounces Baking chocolate, unsweetened, liquid VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 669kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	69.7% 67.6g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	84.2% 14.3g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.3g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0% 0g	6.1% 4.4g	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	0% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	67.5% 25.7g	39.5% 15g	38g per day for Men 19-50 years
Protein	30.6% 17g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	86.4% 1.12mg	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	6.73% 27μg	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	284% 2.56mg	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	73.5% 5.9mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	89.4% 376mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	128% 2.95mg	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	69% 482mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	48.6% 1653mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.034% 1.28g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Baking chocolate, unsweetened, liquid versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baking chocolate, unsweetened, liquid vs Oil Roasted Sunflower Seeds:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 6.4 times more Vitamin B1, 2 times more Vitamin B3, 45.1 times more Vitamin B5, 11 times more Vitamin B6 and 12.3 times more Vitamin B9 than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per five ounces.
• Both Baking chocolate, unsweetened, liquid as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Baking chocolate, unsweetened, liquid vs Oil Roasted Sunflower Seeds:

• 5 ounces of Baking chocolate, unsweetened, liquid have 2.1 times more Magnesium and 2.4 times more Potassium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Calcium, 1.3 times more Manganese, 3.4 times more Phosphorus, 9.9 times more Selenium and 1.4 times more Zinc than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Oil Roasted Sunflower Seeds contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baking chocolate, unsweetened, liquid have 3.6 times more Saturated Fat, 7.4 times more Omega 3, 1.6 times more Carbohydrate and 1.7 times more Fiber than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.4 times more Omega 6, more Sugars and 1.7 times more Protein than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Oil Roasted Sunflower Seeds offer comparable quantities of Fat per five ounces.