Comparing Nutrients in 14 ounces Dark Chocolate 70% VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dark Chocolate 70%	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	82% 2373kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	174% 169g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	304% 97g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.84g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	71% 93g	130g per day for Men 19-50 years
Sugars	131% 95g	57.7% 42g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 95g	% 41.7g	g per day for Men 19-50 years
Fiber	114% 43.3g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	55.2% 31g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	168% 2.2mg	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	NA	235% 941μg	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	NA	12% 10.7mg	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	15.6% 2.34mg	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	29% 290mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	781% 7.03mg	704% 6.34mg	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	590% 47.2mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	358% 8.23mg	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	175% 1222mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Dark Chocolate 70% versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dark Chocolate 70% vs Sunflower Seed Butter:

• 14 oz of Sunflower Seed Butter no Salt contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 6.4 times more Vitamin B3, 2.8 times more Vitamin B5, 14.5 times more Vitamin B6 and 38.8 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dark Chocolate 70% vs Sunflower Seed Butter:

• 14 ounces of Dark Chocolate 70% have 2.9 times more Iron and 1.2 times more Potassium than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.4 times more Magnesium, 2.2 times more Phosphorus, 15.4 times more Selenium and 1.5 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Sunflower Seed Butter contain similar levels of Calcium, Copper and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dark Chocolate 70% have 5.2 times more Saturated Fat, 2 times more Carbohydrate, 2.3 times more Sugars and 1.9 times more Fiber than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.3 times more Fat, 1.5 times more Omega 3, 8 times more Omega 6 and 2.2 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Sunflower Seed Butter offer comparable quantities of Energy per 14 ounces.