Comparing Nutrients in 300 calories Baking Chocolate Mexican SquaresVS Sunflower Seeds

Weight per 300 calories

Baking Chocolate Mexican Squares

70.4g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 1.4 times more energy per unit of mass than Baking chocolate, mexican, squares, which is very high in comparison to other foods. Baking Chocolate Mexican Squares having very high energy density.

Which food has more nutrients per 300 calories - Baking Chocolate Mexican Squares or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Baking Chocolate Mexican Squares

30%

67%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Baking Chocolate Mexican Squaresvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11.3%11g

Fat

27.3%26.4g

11 gvs26.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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19%6.06g

Saturated Fat

7.15%2.3g

6.06 gvs2.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.17%0.051g

Omega 3

1.93%0.031g

0.051 gvs0.031 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.9%0.66g

Omega 6

69.7%12g

0.66 gvs12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42%54.5g

Carbohydrate

7.9%10.3g

54.5 gvs10.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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67.4%49g

Sugars

1.86%1.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

49 gvs1.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.3g

NA gvs1.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.4%2.8g

Fiber

11.6%4.4g

2.8 gvs4.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.58%2.56g

Protein

19%10.7g

2.56 gvs10.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baking Chocolate Mexican Squaresvs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.35%0.04mg

Vitamin B1

63.4%0.76mg

Thiamine

0.04 mgvs0.76 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.7%0.074mg

Vitamin B2

14%0.18mg

Riboflavin

0.074 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.05%1.3mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

1.3 mgvs4.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.54%0.13mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.13 mgvs0.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.84%0.024mg

Vitamin B6

53%0.69mg

Pyridoxine

0.024 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.88%3.52μg

Vitamin B9

29%117μg

Folates and Folic Acid

3.52 μgvs117 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.078%0.07mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0.07 mgvs0.72 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.7%0.25mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.25 mgvs18 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.3%1.55μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.55 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baking Chocolate Mexican Squaresvs Sunflower Seeds

2.4%24mg

Calcium

4%40mg

24 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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52.4%0.47mg

Copper

103%0.92mg

0.47 mgvs0.92 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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19%1.54mg

Iron

33.7%2.7mg

1.54 mgvs2.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%67mg

Magnesium

39.8%167mg

67 mgvs167 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13.7%0.32mg

Manganese

43.6%1mg

0.32 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.3%100mg

Phosphorus

48.4%339mg

100 mgvs339 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.22%280mg

Potassium

9.75%331mg

280 mgvs331 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.3%1.27μg

Selenium

49.5%27.2μg

1.27 μgvs27.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.14%2.1mg

Sodium

0.31%4.62mg

2.1 mgvs4.62 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.07%0.89mg

Zinc

23.3%2.57mg

0.89 mgvs2.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.03%1.1g

Water

0.066%2.43g

1.1 gvs2.43 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Baking Chocolate Mexican Squares vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 18.9 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 4.6 times more Vitamin B5, 28.9 times more Vitamin B6, 33.1 times more Vitamin B9 and 71.3 times more Vitamin E than Baking chocolate, mexican, squares.
Both Baking chocolate, mexican, squares as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Baking Chocolate Mexican Squares vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 1.7 times more Calcium, 2 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 3.2 times more Manganese, 3.4 times more Phosphorus, 21.5 times more Selenium and 2.9 times more Zinc than Baking chocolate, mexican, squares.
Both Baking chocolate, mexican, squares and Dried Sunflower Seed Kernels have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baking chocolate, mexican, squares have 2.6 times more Saturated Fat, 1.6 times more Omega 3, 5.3 times more Carbohydrate and 36.3 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.4 times more Fat, 17.8 times more Omega 6, 1.6 times more Fiber and 4.2 times more Protein than Baking chocolate, mexican, squares.
Both Baking chocolate, mexican, squares and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Baking chocolate, mexican, squares as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baking Chocolate Mexican SquaresVS Chocolate-flavored hazelnut spreadSunflower SeedsVS Chocolate-flavored hazelnut spreadBaking Chocolate Mexican SquaresVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Baking Chocolate Mexican SquaresVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Baking Chocolate Mexican Squares or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: