Comparing Nutrients in 5 ounces Dark Chocolate 70% VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Dark Chocolate 70%	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	29.2% 848kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	109% 34.7g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	25.4% 33g	130g per day for Men 19-50 years
Sugars	47% 34g	20.6% 15g	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	% 34g	% 15g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	19.7% 11g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	60% 0.78mg	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	84% 336μg	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	4.25% 3.83mg	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	5.58% 0.84mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	10.3% 103mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	252% 2.26mg	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	211% 17mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	128% 2.94mg	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	62.4% 437mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Dark Chocolate 70% versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dark Chocolate 70% vs Sunflower Seed Butter:

• 5 oz of Sunflower Seed Butter no Salt contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 6.4 times more Vitamin B3, 2.8 times more Vitamin B5, 14.5 times more Vitamin B6 and 38.8 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dark Chocolate 70% vs Sunflower Seed Butter:

• 5 ounces of Dark Chocolate 70% have 2.9 times more Iron and 1.2 times more Potassium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.4 times more Magnesium, 2.2 times more Phosphorus, 15.4 times more Selenium and 1.5 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Sunflower Seed Butter contain similar levels of Calcium, Copper and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Chocolate 70% have 5.2 times more Saturated Fat, 2 times more Carbohydrate, 2.3 times more Sugars and 1.9 times more Fiber than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.3 times more Fat, 1.5 times more Omega 3, 8 times more Omega 6 and 2.2 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Sunflower Seed Butter offer comparable quantities of Energy per five ounces.