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

Vitamins

	Oil Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	13.3% 0.17mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	39.5% 395mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	892% 8.03mg	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	243% 19.4mg	675% 54mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	385% 8.85mg	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	738% 5166mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	95% 3243mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.17% 6.2g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.