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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oil Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	87% 870mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	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	535% 42.8mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	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	1627% 11390mg	440% 3080mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	210% 7150mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	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	474% 52mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.37% 13.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Dark Chocolate 70%:

• 1 kilogram of Oil Roasted Sunflower Seeds has 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%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 2.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds vs Dark Chocolate 70%:

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.2 times more Fat, 2.4 times more Omega 3, 28 times more Omega 6 and 2.6 times more Protein than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 3.5 times more Saturated Fat, 2 times more Carbohydrate and 7.7 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dark Chocolate 70% offer comparable quantities of Energy and Fiber per one kilogram.