Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Sunflower Seed Flour	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	112% 3260kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	439% 426g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	766% 245g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	71.8% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	353% 459g	130g per day for Men 19-50 years
Sugars	NA	331% 240g	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	% 240g	g per day for Men 19-50 years
Fiber	137% 52g	287% 109g	38g per day for Men 19-50 years
Protein	858% 481g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	29.2% 0.38mg	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	555% 2220μg	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	14.4% 13mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	114% 1140mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	1967% 17.7mg	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	828% 66.2mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	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	984% 6890mg	440% 3080mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	210% 7150mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	2% 74.7g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Dark Chocolate 70% per 1 kg

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

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

• 1 kilogram of Sunflower Seed Flour has 93.7 times more Vitamin B1, 3.4 times more Vitamin B2, 7 times more Vitamin B3, 15.8 times more Vitamin B5 and 19.8 times more Vitamin B6 than Dark Chocolate 70%.
• Both Partially Defatted Sunflower Seed Flour as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Sunflower Seed Flour has 1.6 times more Calcium, 1.5 times more Magnesium, 2.2 times more Phosphorus, 8.6 times more Selenium and 1.5 times more Zinc than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 1.8 times more Iron and 10.7 times more Potassium than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Dark Chocolate 70% contain similar levels of Copper and Manganese per one kilogram.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 6.2 times more Protein than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 1.8 times more Energy, 26.5 times more Fat, 177.5 times more Saturated Fat, 17 times more Omega 3, 1.4 times more Omega 6, 1.3 times more Carbohydrate and 2.1 times more Fiber than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3