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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Toasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	213% 6190kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	439% 426g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	766% 245g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	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	303% 115g	287% 109g	38g per day for Men 19-50 years
Protein	307% 172g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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

	Toasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	57% 570mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	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	851% 68mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	919% 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	1654% 11580mg	440% 3080mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	210% 7150mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.37% 13.7g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Toasted Sunflower Seeds has 9.6 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3, 16.9 times more Vitamin B5 and 21.2 times more Vitamin B6 than Dark Chocolate 70%.
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Dark Chocolate 70%:

• 1 kilogram of Toasted Sunflower Seeds has 3.8 times more Phosphorus and 1.6 times more Zinc than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 1.3 times more Calcium, 1.7 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dark Chocolate 70% contain similar levels of Copper and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.3 times more Fat, 2.3 times more Omega 3, 30.6 times more Omega 6 and 2.2 times more Protein than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 4.1 times more Saturated Fat and 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Dark Chocolate 70% offer comparable quantities of Energy and Fiber per one kilogram.