Comparing Nutrients in 1 pound 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	97% 2808kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	347% 111g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 109g	g per day for Men 19-50 years
Fiber	137% 52g	130% 49.4g	38g per day for Men 19-50 years
Protein	139% 78g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	26% 259mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	675% 54mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	95% 3243mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.17% 6.2g	3700g per day for Men 19-50 years

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

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

• 1 pound 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 pound.

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

• 1 pound of Toasted Sunflower Seeds has 3.8 times more Phosphorus and 1.6 times more Zinc than Dark Chocolate 70%.
• While 1 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.