Comparing Nutrients in 14 ounces Dark Chocolate 70% VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Oat Milk	14%	15%	71%

Macro Nutrients

	Dark Chocolate 70%	Oat Milk	Recommended Dietary Allowance
Energy	82% 2373kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	174% 169g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	304% 97g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.84g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	131% 95g	0.55% 0.4g	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	% 95g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	55.2% 31g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Oat Milk	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	27.2% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	0% 0mg	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	4.76% 19μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	27.3% 164IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Oat Milk	Recommended Dietary Allowance
Calcium	29% 290mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	781% 7.03mg	44% 0.4mg	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	590% 47.2mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	19.6% 82mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	86.3% 2mg	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	175% 1222mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Oat Milk per 14 oz

Compare the macro and micronutrient content in 14 oz of Dark Chocolate 70% versus 14 oz of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dark Chocolate 70% vs Oat Milk:

• 14 ounces of Dark Chocolate 70% have 5.3 times more Vitamin B3, more Vitamin B6, 5.9 times more Vitamin E and 24.3 times more Vitamin K than Oat Milk.
• While 14 oz of Oat Milk contain 30.9 times more Vitamin A, 2.9 times more Vitamin B1 and 2.6 times more Vitamin B2 than Dark Chocolate, 70-85% Cacao Solids.
• 14 ounces of Dark Chocolate 70% have insufficient amounts of Vitamin A
• 14 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• Both Dark Chocolate, 70-85% Cacao Solids as well as Oat Milk have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dark Chocolate 70% vs Oat Milk:

• 14 ounces of Dark Chocolate 70% have 17.7 times more Copper, 17 times more Iron, 11 times more Magnesium, 3.9 times more Manganese, 5 times more Phosphorus, 14.4 times more Potassium, 1.6 times more Selenium and 6.6 times more Zinc than Oat Milk.
• While 14 oz of Oat Milk contain 1.7 times more Calcium, 2.3 times more Sodium and 63.3 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 14 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dark Chocolate 70% have 11.2 times more Energy, 47.3 times more Fat, 122.5 times more Saturated Fat, more Omega 3, 4.1 times more Omega 6, 4.7 times more Carbohydrate, 240 times more Sugars, 7.3 times more Fiber and 4.1 times more Protein than Oat Milk.
• 14 ounces of Oat Milk provide inadequate amounts of Energy, Omega 3 and Omega 6