Comparing Nutrients in 1 pound 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	94% 2712kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	347% 111g	100% 32g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.53g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	80% 104g	130g per day for Men 19-50 years
Sugars	150% 109g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 109g	% 10.8g	g per day for Men 19-50 years
Fiber	130% 49.4g	127% 48g	38g per day for Men 19-50 years
Protein	63% 35.3g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Oil 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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	33% 331mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	892% 8.03mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	95% 3243mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.19% 7g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Dark Chocolate 70% has 2.4 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.