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

Weight per 100 calories

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

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

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Dark Chocolate 70%?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	7.34% 7.12g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0.36% 0.006g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	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	2.97% 3.87g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	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	0% 0g	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	% 0.13g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 4g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.037% 0.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	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	9.9% 39.5μg	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	0.21% 0.19mg	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	41% 6.14mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	1% 1.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	1.22% 12.2mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	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	9.04% 0.72mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	9.08% 38mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	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	27.5% 192mg	7.36% 51.5mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	3.5% 120mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	2.07% 1.14μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0.22% 3.34mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	0.006% 0.23g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Dark Chocolate 70% Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Dark Chocolate 70%?

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

• 100 calories of Oil Roasted Sunflower Seeds have 9.5 times more Vitamin B1, 3.6 times more Vitamin B2, 4 times more Vitamin B3, 16.8 times more Vitamin B5, 21.1 times more Vitamin B6 and 62.2 times more Vitamin E than Dark Chocolate 70%.
• 100 calories of Dark Chocolate 70% have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 100 calories.

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

• 100 calories of Oil Roasted Sunflower Seeds have 3.7 times more Phosphorus, 11.6 times more Selenium and 1.6 times more Zinc than Dark Chocolate 70%.
• While 100 kcal of Dark Chocolate, 70-85% Cacao Solids contain 2.8 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dark Chocolate 70% contain similar levels of Copper and Manganese per 100 calories.
• Both Oil Roasted Sunflower Seed Kernels as well as Dark Chocolate, 70-85% Cacao Solids lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 1.2 times more Fat, 28.3 times more Omega 6 and 2.6 times more Protein than Dark Chocolate 70%.
• While 100 kcal of Dark Chocolate, 70-85% Cacao Solids contain 3.4 times more Saturated Fat, 2 times more Carbohydrate and 7.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dark Chocolate 70% offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Dark Chocolate 70% provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Dark Chocolate, 70-85% Cacao Solids provide inadequate amounts of Omega 3 in 100 calories.