Comparing Nutrients in 7 ounces Dark Chocolate 70% VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Dark Chocolate 70%	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	41% 1187kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	152% 48.6g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.42g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	54.7% 71g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	NA	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	% 47.6g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	115% 1.5mg	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	110% 441μg	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	2.87% 2.58mg	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	7.8% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	14.5% 145mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	390% 3.5mg	378% 3.4mg	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	295% 23.6mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	170% 3.9mg	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	87.3% 611mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Sunflower Seed Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Dark Chocolate 70% versus 7 oz of Sunflower Seed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dark Chocolate 70% vs Sunflower Seed Flour:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 93.7 times more Vitamin B1, 3.4 times more Vitamin B2, 7 times more Vitamin B3, 15.8 times more Vitamin B5 and 19.8 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dark Chocolate 70% vs Sunflower Seed Flour:

• 7 ounces of Dark Chocolate 70% have 1.8 times more Iron and 10.7 times more Potassium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 1.6 times more Calcium, 1.5 times more Magnesium, 2.2 times more Phosphorus, 8.6 times more Selenium and 1.5 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Sunflower Seed Flour contain similar levels of Copper and Manganese per seven ounces.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Chocolate 70% have 1.8 times more Energy, 26.5 times more Fat, 177.5 times more Saturated Fat, 17 times more Omega 3, 1.4 times more Omega 6, 1.3 times more Carbohydrate and 2.1 times more Fiber than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 6.2 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• 7 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3