Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS 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	29% 839kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	109% 34.7g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	50% 65g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	47% 34g	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	% 1.05g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 34g	g per day for Men 19-50 years
Fiber	39.5% 15g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	4.14% 0.054mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	12.3% 123mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	279% 2.5mg	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	76% 6.07mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	120% 2.76mg	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	231% 1615mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	30% 1013mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.052% 1.94g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oil Roasted Sunflower Seeds have 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%.
• While 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 2.4 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 3.7 times more Phosphorus, 11.5 times more Selenium and 1.6 times more Zinc than Dark Chocolate 70%.
• While 5 oz 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 Calcium, Copper and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.2 times more Fat, 2.4 times more Omega 3, 28 times more Omega 6 and 2.6 times more Protein than Dark Chocolate 70%.
• While 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 3.5 times more Saturated Fat, 2 times more Carbohydrate and 7.7 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 five ounces.