Comparing Nutrients in 500 calories Sunflower Seed Butter VS Dark Chocolate 70%

Weight per 500 calories

• Sunflower Seed Butter: 81g
• Dark Chocolate 70%: 83.6g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.7g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	1.78% 0.028g	1.6g per day for Men 19-50 years
Omega 6	46.4% 7.9g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	11.8% 8.54g	27.7% 20g	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	% 8.5g	% 20g	g per day for Men 19-50 years
Fiber	12% 4.6g	24% 9.1g	38g per day for Men 19-50 years
Protein	25% 14g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	NA	0.19% 1.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.58% 0.043mg	2.37% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	2.44% 0.032mg	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	48% 192μg	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	2.43% 2.2mg	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	124% 18.5mg	3.3% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.1% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	5.2% 52mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	164% 1.48mg	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	41.7% 3.34mg	124% 9.95mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	71% 1.63mg	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	77% 540mg	36.8% 258mg	700mg per day for Men 19-50 years
Potassium	13.7% 467mg	17.6% 598mg	3400mg per day for Men 19-50 years
Selenium	154% 84.6μg	10.3% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.43mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	36% 3.96mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.014% 0.5g	0.031% 1.15g	3700g per day for Men 19-50 years

Sunflower Seed Butter VS Dark Chocolate 70% Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Butter or Dark Chocolate 70%?

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

• 500 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%.
• 500 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 500 calories.

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

• 500 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 500 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 500 calories.
• Both Sunflower Seed Butter no Salt as well as Dark Chocolate, 70-85% Cacao Solids lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 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 500 calories.