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

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• 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 - Toasted Sunflower Seeds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	7.68% 9.98g	17.7% 23g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 12g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	15% 8.34g	6.98% 3.9g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	1.42% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	0.75% 0.68mg	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	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

	Toasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	3.66% 36.6mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	41.3% 3.3mg	74.6% 5.97mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	27.2% 114mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	10.5% 359mg	3400mg per day for Men 19-50 years
Selenium	NA	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.019% 0.69g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Dark Chocolate 70% Nutrients Per 300 Kcal

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

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

• 300 calories of Toasted Sunflower Seeds have 9.2 times more Vitamin B1, 3.5 times more Vitamin B2, 3.9 times more Vitamin B3, 16.3 times more Vitamin B5 and 20.5 times more Vitamin B6 than Dark Chocolate 70%.
• 300 calories of Dark Chocolate 70% have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6
• 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 300 calories.

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

• 300 calories of Toasted Sunflower Seeds have 3.6 times more Phosphorus and 1.5 times more Zinc than Dark Chocolate 70%.
• While 300 kcal of Dark Chocolate, 70-85% Cacao Solids contain 1.8 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 300 calories.
• Both Toasted Sunflower Seed Kernels 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 Toasted Sunflower Seeds have 1.3 times more Fat, 29.6 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 4.3 times more Saturated Fat and 2.3 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 300 calories.
• 300 calories of Dark Chocolate 70% provide inadequate amounts of Omega 6
• Both Toasted Sunflower Seed Kernels no Salt as well as Dark Chocolate, 70-85% Cacao Solids provide inadequate amounts of Omega 3 in 300 calories.