Comparing Nutrients in 5 ounces Dark Chocolate 70% VS Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Dark Chocolate 70%	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	29.2% 848kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	109% 34.7g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	26.2% 34g	130g per day for Men 19-50 years
Sugars	47% 34g	5.34% 3.87g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 34g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	19.7% 11g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	87.7% 1.14mg	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	2.2% 2mg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	204% 112μg	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	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dark Chocolate 70% vs Roasted Sunflower Seeds:

• Dark Chocolate, 70-85% Cacao Solids have 2.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.1 times more Vitamin B1, 3.2 times more Vitamin B2, 6.7 times more Vitamin B3, 16.8 times more Vitamin B5, 21.2 times more Vitamin B6 and 44.2 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Dark Chocolate 70% vs Roasted Sunflower Seeds:

• Dark Chocolate, 70-85% Cacao Solids have 3.1 times more Iron, 1.8 times more Magnesium and 6.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.8 times more Phosphorus, 11.7 times more Selenium and 1.6 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium, Copper, Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dark Chocolate, 70-85% Cacao Solids have 4.7 times more Saturated Fat, 1.9 times more Carbohydrate and 8.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Omega 3, 26.9 times more Omega 6 and 2.5 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fat and Fiber per 5 oz.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.