Comparing Nutrients in 14 ounces Dark Chocolate 70% VS VeggieGurt Soy Yogurt

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
VeggieGurt Soy Yogurt	39%	48%	13%

Macro Nutrients

	Dark Chocolate 70%	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Energy	82% 2373kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	174% 169g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	304% 97g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.84g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	4.9% 6.35g	130g per day for Men 19-50 years
Sugars	131% 95g	2.74% 2g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	55.2% 31g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Calcium	29% 290mg	NA	1000mg per day for Men 19-50 years
Copper	781% 7.03mg	NA	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	NA	8mg per day for Men 19-50 years
Magnesium	215% 905mg	NA	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	NA	3400mg per day for Men 19-50 years
Selenium	49% 27μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	NA	11mg per day for Men 19-50 years
Water	0.15% 5.44g	NA	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dark Chocolate 70% vs VeggieGurt Soy Yogurt:

Both Dark Chocolate, 70-85% Cacao Solids and K-take it veggie Vegan Organic Soy Yogurt Nature have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Dark Chocolate 70% vs VeggieGurt Soy Yogurt:

• K-take it veggie Vegan Organic Soy Yogurt Nature contains 1.6 times more Sodium than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 14 ounces:

• Dark Chocolate, 70-85% Cacao Solids have 12 times more Energy, 16.4 times more Fat, 61.3 times more Saturated Fat, 28.7 times more Carbohydrate, 48 times more Sugars, 12.1 times more Fiber and 1.7 times more Protein than K-take it veggie Vegan Organic Soy Yogurt Nature.
• Both Dark Chocolate, 70-85% Cacao Solids as well as K-take it veggie Vegan Organic Soy Yogurt Nature have insufficient amounts of Glucose and Sucrose in 14 oz.