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

Macros Ratio

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

Macro Nutrients

	Dark Chocolate 70%	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	29.2% 848kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	109% 34.7g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	25% 32.4g	130g per day for Men 19-50 years
Sugars	47% 34g	6.1% 4.4g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	% 34g	% 3.36g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	39.5% 15g	38g per day for Men 19-50 years
Protein	19.7% 11g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Oil 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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Oil Roasted Sunflower Seeds per 5 oz

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

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

• 5 ounces of Dark Chocolate 70% have 2.4 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 9.4 times more Vitamin B1, 3.6 times more Vitamin B2, 3.9 times more Vitamin B3, 16.6 times more Vitamin B5, 20.8 times more Vitamin B6 and 61.6 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Dark Chocolate 70% have 2.8 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 3.7 times more Phosphorus, 11.5 times more Selenium and 1.6 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Oil Roasted Sunflower Seeds 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 3.5 times more Saturated Fat, 2 times more Carbohydrate and 7.7 times more Sugars than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 2.4 times more Omega 3, 28 times more Omega 6 and 2.6 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat and Fiber per five ounces.