Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS 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	29% 839kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	69.7% 67.6g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	112% 36g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	84.2% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	39.5% 51.3g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	67.5% 25.7g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	7.85% 0.1mg	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	83% 332μg	6.73% 27μg	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	1.73% 1.56mg	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	343% 51.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	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	12.3% 123mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	301% 2.7mg	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	76% 6.07mg	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	89.4% 376mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	102% 2.34mg	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	231% 1615mg	69% 482mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	48.6% 1653mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	20.4% 11μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.034% 1.28g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oil Roasted Sunflower Seeds have 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 Oil Roasted Sunflower Seeds and Baking chocolate, unsweetened, liquid provide similar amounts of Vitamin B2 per five ounces.
• 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 five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 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.
• While 5 oz of Baking chocolate, unsweetened, liquid contain 2.1 times more Magnesium and 2.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Baking chocolate, unsweetened, liquid contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

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