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

Vitamins

	Oil Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	5.8% 0.075mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	17.3% 173mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	390% 3.5mg	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	106% 8.5mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	168% 3.87mg	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	323% 2260mg	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.073% 2.7g	3700g per day for Men 19-50 years

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

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

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

• 7 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 7 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 seven ounces.

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

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.