Comparing Nutrients in 7 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	41% 1187kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.5g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	152% 48.6g	44% 14g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.42g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	35% 45.4g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 4.7g	g per day for Men 19-50 years
Fiber	57% 21.6g	55.4% 21g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	121% 1.57mg	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	116% 464μg	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	2.43% 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	7.8% 1.17mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.5% 145mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	390% 3.5mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Oil Roasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Dark Chocolate 70% vs Oil Roasted Sunflower Seeds:

• 7 ounces of Dark Chocolate 70% have 2.4 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 7 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 seven ounces.

Comparing minerals per 7 ounces for Dark Chocolate 70% vs Oil Roasted Sunflower Seeds:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.