Comparing Nutrients in 1 kilogram 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	206% 5980kcal	18.4% 535kcal	2900kcal per day for Men 19-50 years
Fat	439% 426g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	766% 245g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	71.8% 12g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	353% 459g	74.6% 97g	130g per day for Men 19-50 years
Sugars	331% 240g	1.38% 1g	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	% 240g	NA	g per day for Men 19-50 years
Fiber	287% 109g	39.5% 15g	38g per day for Men 19-50 years
Protein	139% 78g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Oat Milk	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	68.6% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	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	12% 48μg	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	68.7% 412IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.3% 5.9mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Oat Milk	Recommended Dietary Allowance
Calcium	73% 730mg	124% 1235mg	1000mg per day for Men 19-50 years
Copper	1967% 17.7mg	111% 1mg	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	1488% 119mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	217% 5mg	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	440% 3080mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	23.4% 867g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Oat Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Dark Chocolate 70% versus 1 kg of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dark Chocolate 70% vs Oat Milk:

• 1 kilogram of Dark Chocolate 70% has 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 1 kg of Oat Milk contains 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.
• 1 kilogram of Dark Chocolate 70% have insufficient amounts of Vitamin A
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Dark Chocolate 70% vs Oat Milk:

• 1 kilogram of Dark Chocolate 70% has 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 1 kg of Oat Milk contains 1.7 times more Calcium, 2.3 times more Sodium and 63.3 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 1 kilogram of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Chocolate 70% has 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.
• 1 kilogram of Oat Milk provide inadequate amounts of Energy, Omega 3 and Omega 6