Comparing Nutrients in 7 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	32.3% 937kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	157% 50g	44% 14g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	35% 45.4g	130g per day for Men 19-50 years
Sugars	0% 0g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	95% 36g	55.4% 21g	38g per day for Men 19-50 years
Protein	43% 24g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	121% 1.57mg	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	9.43% 37.7μg	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	398% 3.58mg	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	103% 8.24mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	179% 4.13mg	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	96% 675mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	68% 2314mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Baking chocolate, unsweetened, liquid versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baking chocolate, unsweetened, liquid vs Oil Roasted Sunflower Seeds:

• 7 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 seven 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 seven ounces.

Comparing minerals per 7 ounces for Baking chocolate, unsweetened, liquid vs Oil Roasted Sunflower Seeds:

• 7 ounces of Baking chocolate, unsweetened, liquid have 2.1 times more Magnesium and 2.4 times more Potassium than Oil Roasted Sunflower Seeds.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.