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

Macros Ratio

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

Macro Nutrients

	Toasted Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	42.4% 1228kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	157% 50g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	55.3% 72g	130g per day for Men 19-50 years
Sugars	NA	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	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	60% 23g	95% 36g	38g per day for Men 19-50 years
Protein	61% 34g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	11% 0.14mg	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	118% 472μg	9.43% 37.7μg	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	3.1% 2.78mg	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	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

	Toasted Sunflower Seeds	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	11.3% 113mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	421% 3.8mg	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	169% 13.5mg	103% 8.24mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	142% 3.27mg	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	328% 2298mg	96% 675mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	68% 2314mg	3400mg per day for Men 19-50 years
Selenium	NA	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.048% 1.8g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Toasted Sunflower Seeds have 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 Toasted Sunflower Seeds and Baking chocolate, unsweetened, liquid provide similar amounts of Vitamin B2 per seven ounces.
• Both Toasted Sunflower Seed Kernels no Salt as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

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