Comparing Nutrients in 14 ounces Dark Chocolate 70% VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Dark Chocolate 70%	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	82% 2373kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	174% 169g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	304% 97g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.84g	46.7% 7.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	137% 179g	130g per day for Men 19-50 years
Sugars	131% 95g	15.3% 11g	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	0.16% 0.12g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 95g	% 7.94g	g per day for Men 19-50 years
Fiber	114% 43.3g	49% 18.7g	38g per day for Men 19-50 years
Protein	55.2% 31g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.044% 0.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.4% 5.83μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	61.5% 246μg	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	0.18% 0.16mg	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	15.6% 2.34mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	29% 290mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	781% 7.03mg	159% 1.43mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	224% 5.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	30% 13.5μg	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	105% 738mg	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	159% 2381mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Multicereal Kaiser Roll per 14 oz

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

Lets compare vitamin content per 14 ounces of Dark Chocolate 70% vs Multicereal Kaiser Roll:

• 14 ounces of Dark Chocolate 70% have 2.6 times more Vitamin K than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 11.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 5 times more Vitamin B6 and 1.9 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Multicereal Kaiser Roll provide similar amounts of Vitamin B5 per 14 ounces.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dark Chocolate 70% vs Multicereal Kaiser Roll:

• 14 ounces of Dark Chocolate 70% have 4.9 times more Copper, 3.7 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.8 times more Potassium and 2 times more Zinc than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 3.5 times more Selenium and 30 times more Sodium than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Multicereal Kaiser Roll contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dark Chocolate 70% have 2.2 times more Energy, 7.9 times more Fat, 35 times more Saturated Fat, 8.6 times more Sugars and 2.3 times more Fiber than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 26.5 times more Omega 3 and 1.6 times more Omega 6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Multicereal Kaiser Roll offer comparable quantities of Carbohydrate and Protein per 14 ounces.