Comparing Nutrients in 14 ounces Candies, carob, unsweetened VS Candies, semisweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Candies, carob, unsweetened	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	74% 2143kcal	65.7% 1905kcal	2900kcal per day for Men 19-50 years
Fat	128% 124g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	360% 115g	220% 70.4g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	195% 254g	130g per day for Men 19-50 years
Sugars	187% 135g	298% 216g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.7% 15g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Candies, semisweet chocolate	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	33% 0.4mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	10.7% 0.14mg	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	21% 83.3μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	46.3% 1.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41.5% 6.23mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	120% 1203mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	309% 2.78mg	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	64% 5.1mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	138% 3.18mg	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	71.4% 500mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	74% 2512mg	42.6% 1449mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	58.5% 6.43mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.075% 2.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, carob, unsweetened VS Candies, semisweet chocolate per 14 oz

Compare the macro and micronutrient content in 14 oz of Candies, carob, unsweetened versus 14 oz of Candies, semisweet chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Candies, carob, unsweetened vs Candies, semisweet chocolate:

• 14 ounces of Candies, carob, unsweetened have 1.8 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 7.1 times more Vitamin B5, 3.7 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12, 6 times more Vitamin E and 1.4 times more Vitamin K than Candies, semisweet chocolate.
• 14 ounces of Candies, semisweet chocolate have insufficient amounts of Vitamin B12 and Vitamin E
• Both Candies, carob, unsweetened as well as Candies, semisweet chocolate have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Candies, carob, unsweetened vs Candies, semisweet chocolate:

• 14 ounces of Candies, carob, unsweetened have 9.5 times more Calcium, 1.7 times more Potassium, 1.2 times more Selenium, 9.7 times more Sodium and 2.2 times more Zinc than Candies, semisweet chocolate.
• While 14 oz of Candies, semisweet chocolate contain 3.8 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium and 5.7 times more Manganese than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Candies, semisweet chocolate contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Candies, carob, unsweetened have 1.6 times more Saturated Fat and 1.9 times more Protein than Candies, semisweet chocolate.
• While 14 oz of Candies, semisweet chocolate contain 2.2 times more Omega 3, 3.4 times more Omega 6, 1.6 times more Sugars and 1.6 times more Fiber than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Candies, semisweet chocolate offer comparable quantities of Energy, Fat and Carbohydrate per 14 ounces.
• 14 ounces of Candies, carob, unsweetened provide inadequate amounts of Omega 3 and Omega 6