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

Weight per 500 calories

• Oil Roasted Sunflower Seeds: 84.5g
• 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 - Oil Roasted Sunflower Seeds or Dark Chocolate 70%?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Oil 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	44.7% 43.3g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	18.7% 5.97g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	4.28% 0.068g	1.78% 0.028g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	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	15% 19.3g	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	3.62% 2.63g	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	% 0.63g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 20g	g per day for Men 19-50 years
Fiber	23.6% 8.95g	24% 9.1g	38g per day for Men 19-50 years
Protein	30.3% 17g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Oil 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	22.5% 0.27mg	2.37% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.86mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	3.3% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.2% 2.6μg	5.1% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	7.35% 73.5mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	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	45% 3.6mg	124% 9.95mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	76.4% 1.76mg	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	137% 962mg	36.8% 258mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	17.6% 598mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	10.3% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.53mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.031% 1.15g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Dark Chocolate 70% Nutrients Per 500 Kcal

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

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

• 500 calories of Oil Roasted Sunflower Seeds have 9.5 times more Vitamin B1, 3.6 times more Vitamin B2, 4 times more Vitamin B3, 16.8 times more Vitamin B5, 21.1 times more Vitamin B6 and 62.2 times more Vitamin E than Dark Chocolate 70%.
• 500 calories of Dark Chocolate 70% have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 500 calories.

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

• 500 calories of Oil Roasted Sunflower Seeds have 3.7 times more Phosphorus, 11.6 times more Selenium and 1.6 times more Zinc than Dark Chocolate 70%.
• While 500 kcal of Dark Chocolate, 70-85% Cacao Solids contain 2.8 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dark Chocolate 70% contain similar levels of Copper and Manganese per 500 calories.
• Both Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds have 1.2 times more Fat, 28.3 times more Omega 6 and 2.6 times more Protein than Dark Chocolate 70%.
• While 500 kcal of Dark Chocolate, 70-85% Cacao Solids contain 3.4 times more Saturated Fat, 2 times more Carbohydrate and 7.6 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dark Chocolate 70% offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Dark Chocolate 70% provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Dark Chocolate, 70-85% Cacao Solids provide inadequate amounts of Omega 3 in 500 calories.