Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Toasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	84.7% 2457kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	174% 169g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	304% 97g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	28.5% 4.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	140% 182g	130g per day for Men 19-50 years
Sugars	NA	131% 95g	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	NA	% 95g	g per day for Men 19-50 years
Fiber	120% 45.6g	114% 43.3g	38g per day for Men 19-50 years
Protein	122% 68.3g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	11.6% 0.15mg	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	236% 945μg	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	6.17% 5.56mg	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	NA	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	22.6% 226mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	781% 7.03mg	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	338% 27mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	336% 7.74mg	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	657% 4596mg	175% 1222mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	83.5% 2838mg	3400mg per day for Men 19-50 years
Selenium	NA	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Dark Chocolate 70% per 14 oz

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

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Dark Chocolate 70%:

• 14 ounces of Toasted Sunflower Seeds have 9.6 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3, 16.9 times more Vitamin B5 and 21.2 times more Vitamin B6 than Dark Chocolate 70%.
• Both Toasted Sunflower Seed Kernels no Salt as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Dark Chocolate 70%:

• 14 ounces of Toasted Sunflower Seeds have 3.8 times more Phosphorus and 1.6 times more Zinc than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.3 times more Calcium, 1.7 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dark Chocolate 70% contain similar levels of Copper and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 1.3 times more Fat, 2.3 times more Omega 3, 30.6 times more Omega 6 and 2.2 times more Protein than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 4.1 times more Saturated Fat and 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dark Chocolate 70% offer comparable quantities of Energy and Fiber per 14 ounces.