Comparing Nutrients in 300 calories Dark Chocolate 70% VS Sunflower Seed Butter

Weight per 300 calories

• Dark Chocolate 70%: 50.2g
• Sunflower Seed Butter: 48.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Dark Chocolate 70% or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dark Chocolate 70%	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	16.6% 12g	7.07% 5.12g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 12g	% 5.1g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	6.98% 3.9g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.42% 0.017mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.47% 0.019mg	20.6% 0.27mg	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	29% 115μg	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	1.46% 1.3mg	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	1.97% 0.3mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.05% 3.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3.66% 36.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	86.3% 0.78mg	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	74.6% 5.97mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	27.2% 114mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	44% 1mg	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	22% 155mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	10.5% 359mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	0.019% 0.69g	0.008% 0.3g	3700g per day for Men 19-50 years

Dark Chocolate 70% VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dark Chocolate 70% or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Dark Chocolate 70% vs Sunflower Seed Butter:

• 300 kcal of Sunflower Seed Butter no Salt contain 2 times more Vitamin B2, 6.2 times more Vitamin B3, 2.7 times more Vitamin B5, 14 times more Vitamin B6 and 37.6 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• 300 calories of Dark Chocolate 70% have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Dark Chocolate, 70-85% Cacao Solids as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B1 and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dark Chocolate 70% vs Sunflower Seed Butter:

• 300 calories of Dark Chocolate 70% have 3 times more Iron and 1.3 times more Potassium than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.3 times more Magnesium, 2.1 times more Phosphorus, 14.9 times more Selenium and 1.4 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Sunflower Seed Butter contain similar levels of Copper and Manganese per 300 calories.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dark Chocolate 70% have 5.4 times more Saturated Fat, 2 times more Carbohydrate, 2.3 times more Sugars and 2 times more Fiber than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.3 times more Fat, 7.7 times more Omega 6 and 2.1 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Sunflower Seed Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of Dark Chocolate 70% provide inadequate amounts of Omega 6
• Both Dark Chocolate, 70-85% Cacao Solids as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 300 calories.