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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 300 calories of Sunflower Seed Butter have 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%.
• 300 calories of Dark Chocolate 70% have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Sunflower Seed Butter no Salt as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B1 and Vitamin B12 in 300 calories.

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

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

Comparison of macro-nutrients per 300 calories:

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