Comparing Nutrients in 100 grams Baking chocolate, unsweetened, liquid VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	16.3% 472kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.7g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	79% 25.3g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	59.4% 10g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	18.5% 24g	130g per day for Men 19-50 years
Sugars	0% 0g	3.77% 2.73g	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	47.6% 18g	29.2% 11g	38g per day for Men 19-50 years
Protein	21.6% 12g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.08% 0.15mg	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	62% 0.8mg	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	4.75% 19μg	59.3% 237μg	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	1.56% 1.4mg	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	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.4% 54mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	203% 1.83mg	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	52% 4.15mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	63% 265mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	92% 2.1mg	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	48.6% 340mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.9μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.68mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baking chocolate, unsweetened, liquid vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 3.4 times more Vitamin B3, 45.7 times more Vitamin B5, 11.2 times more Vitamin B6, 12.5 times more Vitamin B9 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 100 g.
• Both Baking chocolate, unsweetened, liquid as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Baking chocolate, unsweetened, liquid vs Roasted Sunflower Seeds:

• Baking chocolate, unsweetened, liquid has 2.1 times more Magnesium and 1.4 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 1.3 times more Manganese, 3.4 times more Phosphorus, 10 times more Selenium and 1.4 times more Zinc than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baking chocolate, unsweetened, liquid has 4.8 times more Saturated Fat, 8.7 times more Omega 3, 1.5 times more Carbohydrate and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Omega 6, more Sugars and 1.6 times more Protein than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fat per 100 g.
• Both Baking chocolate, unsweetened, liquid as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.