Comparing Nutrients in 100 calories Sunflower Seeds VS Dark Chocolate 70%

Weight per 100 calories

• Sunflower Seeds: 17g
• Dark Chocolate 70%: 16.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Sunflower Seeds or Dark Chocolate 70%?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	7.34% 7.12g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0.36% 0.006g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	5.54% 4g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 4g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0.037% 0.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	0.49% 0.006mg	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	9.7% 39μg	NA	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	0.27% 0.24mg	NA	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	40% 6.02mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1% 1.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	1.22% 12.2mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	33% 0.3mg	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	11.2% 0.9mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	9.08% 38mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	14% 0.33mg	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	16% 113mg	7.36% 51.5mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	3.5% 120mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	2.07% 1.14μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	0.22% 3.34mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.006% 0.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Dark Chocolate 70%:

• Dried Sunflower Seed Kernels have 44.6 times more Vitamin B1, 4.7 times more Vitamin B2, 8.1 times more Vitamin B3, 2.8 times more Vitamin B5, 36.2 times more Vitamin B6 and 61 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Dark Chocolate 70%:

• Dried Sunflower Seed Kernels have 1.5 times more Magnesium, 2.2 times more Phosphorus, 8 times more Selenium and 1.5 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 2.2 times more Iron than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dark Chocolate, 70-85% Cacao Solids have similar amounts of Calcium, Copper, Manganese and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 1.2 times more Fat, 19.3 times more Omega 6 and 2.7 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 5.4 times more Saturated Fat, 2.2 times more Carbohydrate and 8.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dark Chocolate, 70-85% Cacao Solids have similar amounts of Energy and Fiber per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.