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

Macros Ratio

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

Macro Nutrients

	Dark Chocolate 70%	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	206% 5980kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	439% 426g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	766% 245g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	71.8% 12g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	353% 459g	176% 229g	130g per day for Men 19-50 years
Sugars	331% 240g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 240g	% 23.7g	g per day for Men 19-50 years
Fiber	287% 109g	279% 106g	38g per day for Men 19-50 years
Protein	139% 78g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	73% 730mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1967% 17.7mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Dark Chocolate 70% versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Dark Chocolate 70% has 2.4 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 9.4 times more Vitamin B1, 3.6 times more Vitamin B2, 3.9 times more Vitamin B3, 16.6 times more Vitamin B5, 20.8 times more Vitamin B6 and 61.6 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Dark Chocolate 70% has 2.8 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 3.7 times more Phosphorus, 11.5 times more Selenium and 1.6 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Oil Roasted Sunflower Seeds contain similar levels of Calcium, Copper and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Chocolate 70% has 3.5 times more Saturated Fat, 2 times more Carbohydrate and 7.7 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.4 times more Omega 3, 28 times more Omega 6 and 2.6 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat and Fiber per one kilogram.