Comparing Nutrients in 14 ounces Syrup, Cane VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Syrup, Cane	0%	0%	100%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Syrup, Cane	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	37% 1068kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	174% 169g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	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	0% 0g	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	223% 290g	140% 182g	130g per day for Men 19-50 years
Sugars	401% 291g	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	0% 0g	114% 43.3g	38g per day for Men 19-50 years
Protein	0% 0g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Syrup, Cane	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	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	0% 0μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Syrup, Cane	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	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	179% 14.3mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.54% 31.8mg	175% 1222mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	83.5% 2838mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	119% 13mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Syrup, Cane VS Dark Chocolate 70% per 14 oz

Compare the macro and micronutrient content in 14 oz of Syrup, Cane 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 Syrup, Cane vs Dark Chocolate 70%:

• 14 ounces of Syrup, Cane have 3.8 times more Vitamin B1 than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.3 times more Vitamin B2, 10.5 times more Vitamin B3, more Vitamin B6, more Vitamin E and more Vitamin K than Syrup, Cane.
• 14 ounces of Syrup, Cane have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• Both Syrup, Cane as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Syrup, Cane vs Dark Chocolate 70%:

• 14 ounces of Syrup, Cane have 2.9 times more Sodium than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 5.6 times more Calcium, 88.5 times more Copper, 3.3 times more Iron, 22.8 times more Magnesium, 38.5 times more Phosphorus, 11.3 times more Potassium, 9.7 times more Selenium and 17.4 times more Zinc than Syrup, Cane.
• 14 ounces of Syrup, Cane lack sufficient amounts of Calcium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Syrup, Cane have 1.6 times more Carbohydrate and 3.1 times more Sugars than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 2.2 times more Energy, more Fat, more Saturated Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrup, Cane.
• 14 ounces of Syrup, Cane provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein