Comparing Nutrients in 100 grams Dark Chocolate 70% VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dark Chocolate 70%	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.6% 598kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.6g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	16% 20.6g	130g per day for Men 19-50 years
Sugars	33% 24g	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	% 24g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	14% 7.8g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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	3.93% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.3% 73mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	204% 1.83mg	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	149% 12mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	92% 2.1mg	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	44% 308mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	21% 715mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Dark Chocolate 70% versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dark Chocolate 70% vs Toasted Sunflower Seeds:

• 100 g of Toasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B1, 3.7 times more Vitamin B2, 4 times more Vitamin B3, 16.9 times more Vitamin B5 and 21.2 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dark Chocolate 70% vs Toasted Sunflower Seeds:

• 100 grams of Dark Chocolate 70% have 1.3 times more Calcium, 1.7 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Phosphorus and 1.6 times more Zinc than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Toasted Sunflower Seeds contain similar levels of Copper and Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dark Chocolate 70% have 4.1 times more Saturated Fat and 2.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat, 2.3 times more Omega 3, 30.6 times more Omega 6 and 2.2 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 100 grams.