Comparing Nutrients in 1 kilogram Dark Chocolate 70% VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Dark Chocolate 70%	Sunflower Seeds	Recommended Dietary Allowance
Energy	206% 5980kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	439% 426g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	766% 245g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	71.8% 12g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	353% 459g	154% 200g	130g per day for Men 19-50 years
Sugars	331% 240g	36% 26g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 240g	% 25g	g per day for Men 19-50 years
Fiber	287% 109g	226% 86g	38g per day for Men 19-50 years
Protein	139% 78g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	39.3% 5.9mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Sunflower Seeds	Recommended Dietary Allowance
Calcium	73% 730mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	1967% 17.7mg	2000% 18mg	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	1488% 119mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	848% 19.5mg	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	440% 3080mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dark Chocolate 70% vs Sunflower Seeds:

• Dark Chocolate, 70-85% Cacao Solids have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 43.5 times more Vitamin B1, 4.6 times more Vitamin B2, 7.9 times more Vitamin B3, 2.7 times more Vitamin B5, 35.4 times more Vitamin B6 and 59.6 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dark Chocolate 70% vs Sunflower Seeds:

• Dark Chocolate, 70-85% Cacao Solids have 2.3 times more Iron and 2.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Magnesium, 2.1 times more Phosphorus, 7.8 times more Selenium and 1.5 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Dried Sunflower Seed Kernels have similar amounts of Calcium, Copper, Manganese and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Chocolate, 70-85% Cacao Solids have 5.5 times more Saturated Fat, 2.3 times more Carbohydrate, 9.2 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Omega 3, 18.9 times more Omega 6 and 2.7 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Dried Sunflower Seed Kernels have similar amounts of Energy and Fat per 1 kg.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.