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

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dark Chocolate 70%	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	206% 5980kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	439% 426g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	766% 245g	163% 52g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	71.8% 12g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	353% 459g	185% 241g	130g per day for Men 19-50 years
Sugars	331% 240g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	287% 109g	292% 111g	38g per day for Men 19-50 years
Protein	139% 78g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	73% 730mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1967% 17.7mg	2033% 18.3mg	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	1488% 119mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dark Chocolate, 70-85% Cacao Solids have 2.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B1, 3.2 times more Vitamin B2, 6.7 times more Vitamin B3, 16.8 times more Vitamin B5, 21.2 times more Vitamin B6 and 44.2 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Dark Chocolate, 70-85% Cacao Solids have 3.1 times more Iron, 1.8 times more Magnesium and 6.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Phosphorus, 11.7 times more Selenium and 1.6 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Dry Roasted Sunflower Seed Kernels no Salt 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 4.7 times more Saturated Fat, 1.9 times more Carbohydrate and 8.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Omega 3, 26.9 times more Omega 6 and 2.5 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Fiber per 1 kg.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.