Comparing Nutrients in 1 pound 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	94% 2712kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	347% 111g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.53g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	84% 109g	130g per day for Men 19-50 years
Sugars	150% 109g	17% 12.4g	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	% 109g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	132% 50.3g	38g per day for Men 19-50 years
Protein	63% 35.3g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	281% 3.65mg	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	269% 1075μg	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	7.06% 6.35mg	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	18% 2.68mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 331mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	892% 8.03mg	922% 8.3mg	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	675% 54mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	416% 9.57mg	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	200% 1397mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	95% 3243mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• 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 lb.