Comparing Nutrients in 500 calories Dark Chocolate 70% VS Sunflower Seeds

Weight per 500 calories

• Dark Chocolate 70%: 83.6g
• Sunflower Seeds: 85.6g

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

Which food has more nutrients per 500 calories - Dark Chocolate 70% or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dark Chocolate 70%	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	36.7% 35.6g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	1.78% 0.028g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.4g	13% 17g	130g per day for Men 19-50 years
Sugars	27.7% 20g	3.1% 2.24g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 20g	% 2.14g	g per day for Men 19-50 years
Fiber	24% 9.1g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.19% 1.67μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.37% 0.028mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	88.6% 1.15mg	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	48.6% 194μg	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	1.33% 1.2mg	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	3.3% 0.49mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.1% 6.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	171% 1.54mg	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	124% 9.95mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	72.6% 1.67mg	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	36.8% 258mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	17.6% 598mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.7μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.031% 1.15g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dark Chocolate 70% vs Sunflower Seeds:

• Dark Chocolate, 70-85% Cacao Solids have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 44.6 times more Vitamin B1, 4.7 times more Vitamin B2, 8.1 times more Vitamin B3, 2.8 times more Vitamin B5, 36.2 times more Vitamin B6 and 61 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Dark Chocolate 70% vs Sunflower Seeds:

• Dark Chocolate, 70-85% Cacao Solids have 2.2 times more Iron than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Magnesium, 2.2 times more Phosphorus, 8 times more Selenium and 1.5 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Dried Sunflower Seed Kernels have similar amounts of Calcium, Copper, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dark Chocolate, 70-85% Cacao Solids have 5.4 times more Saturated Fat, 2.2 times more Carbohydrate, 8.9 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.3 times more Omega 6 and 2.7 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Dried Sunflower Seed Kernels have similar amounts of Energy and Fat per 500 kcal.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.