Comparing Nutrients in 300 calories Dark Chocolate 70% VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Dark Chocolate 70%: 50.2g
• Oil Roasted Sunflower Seeds: 50.7g

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 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	38.4% 12.3g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	102% 17.3g	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	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	16.6% 12g	2.17% 1.58g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	% 12g	% 1.2g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	14% 5.37g	38g per day for Men 19-50 years
Protein	6.98% 3.9g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.42% 0.017mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.47% 0.019mg	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.05% 3.66μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.66% 36.6mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	102% 0.91mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	27.2% 114mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	42.5% 0.98mg	46% 1.05mg	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	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	10.5% 359mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.019% 0.69g	0.021% 0.78g	3700g per day for Men 19-50 years

Dark Chocolate 70% VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dark Chocolate 70% or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Dark Chocolate 70% vs Oil Roasted Sunflower Seeds:

• 300 kcal of Oil Roasted Sunflower Seed Kernels contain 9.5 times more Vitamin B1, 3.6 times more Vitamin B2, 4 times more Vitamin B3, 16.8 times more Vitamin B5, 21.1 times more Vitamin B6 and 62.2 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• 300 calories of Dark Chocolate 70% have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Dark Chocolate, 70-85% Cacao Solids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Dark Chocolate 70% vs Oil Roasted Sunflower Seeds:

• 300 calories of Dark Chocolate 70% have 2.8 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.7 times more Phosphorus, 11.6 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 Copper and Manganese per 300 calories.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dark Chocolate 70% have 3.4 times more Saturated Fat, 2 times more Carbohydrate and 7.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 28.3 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 300 calories.
• 300 calories of Dark Chocolate 70% provide inadequate amounts of Omega 6
• Both Dark Chocolate, 70-85% Cacao Solids as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.