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

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• 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 - 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	1.78% 0.028g	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	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	12.8% 16.6g	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	NA	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	24.4% 9.3g	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

	Toasted 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% 0.26mg	2.37% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	1.26% 1.13mg	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	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

	Toasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	4.6% 46mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	68.8% 5.5mg	124% 9.95mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	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	134% 935mg	36.8% 258mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	17.6% 598mg	3400mg per day for Men 19-50 years
Selenium	NA	10.3% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.031% 1.15g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Dark Chocolate 70% Nutrients Per 500 Kcal

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

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

• 500 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%.
• 500 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 500 calories.

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

• 500 calories of Toasted Sunflower Seeds have 3.6 times more Phosphorus and 1.5 times more Zinc than Dark Chocolate 70%.
• While 500 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 500 calories.
• Both Toasted Sunflower Seed Kernels 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 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 500 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 500 calories.
• 500 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 500 calories.