Comparing Nutrients in 7 ounces Baking chocolate, unsweetened, liquid VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32.3% 937kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	157% 50g	37% 12g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	95% 36g	60% 23g	38g per day for Men 19-50 years
Protein	43% 24g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	68% 2314mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	0.054% 2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Baking chocolate, unsweetened, liquid versus 7 oz of Toasted 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 Toasted Sunflower Seeds:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 6.5 times more Vitamin B1, 2 times more Vitamin B3, 45.8 times more Vitamin B5, 11.2 times more Vitamin B6 and 12.5 times more Vitamin B9 than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per seven ounces.
• Both Baking chocolate, unsweetened, liquid as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 7 ounces of Baking chocolate, unsweetened, liquid have 2.1 times more Magnesium and 2.4 times more Potassium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Iron, 1.3 times more Manganese, 3.4 times more Phosphorus and 1.4 times more Zinc than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Toasted Sunflower Seeds contain similar levels of Calcium and Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baking chocolate, unsweetened, liquid have 4.2 times more Saturated Fat, 7.6 times more Omega 3, 1.8 times more Carbohydrate and 1.6 times more Fiber than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.7 times more Omega 6 and 1.4 times more Protein than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Toasted Sunflower Seeds offer comparable quantities of Fat per seven ounces.