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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Dark Chocolate 70%: 83.6g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	1.78% 0.028g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	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	16% 20.7g	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	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	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	% 20g	g per day for Men 19-50 years
Fiber	25% 9.54g	24% 9.1g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.19% 1.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	2.37% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	51% 204μg	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	1.34% 1.2mg	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	149% 22.4mg	3.3% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	5.1% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	6% 60mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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% 3.26mg	124% 9.95mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	142% 992mg	36.8% 258mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	17.6% 598mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	10.3% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.031% 1.15g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Vitamin B1, 3.2 times more Vitamin B2, 6.9 times more Vitamin B3, 17.3 times more Vitamin B5, 21.7 times more Vitamin B6 and 45.5 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 2.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.9 times more Phosphorus, 1.2 times more Potassium, 12 times more Selenium and 1.6 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 3 times more Iron and 1.7 times more Magnesium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dark Chocolate, 70-85% Cacao Solids have similar amounts of Calcium, Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Fat, 27.6 times more Omega 6 and 2.5 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 4.6 times more Saturated Fat, 1.9 times more Carbohydrate and 8.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dark Chocolate, 70-85% Cacao Solids have similar amounts of Energy and Fiber per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.