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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 14 ounces of Oat Milk have 1.7 times more Calcium, 2.3 times more Sodium and 63.3 times more Water than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 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.
• 14 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 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