Comparing Nutrients in 1 kilogram 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	206% 5980kcal	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	439% 426g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	766% 245g	22% 7g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	563% 9g	1.6g per day for Men 19-50 years
Omega 6	71.8% 12g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	353% 459g	346% 450g	130g per day for Men 19-50 years
Sugars	331% 240g	38.6% 28g	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	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 240g	% 20g	g per day for Men 19-50 years
Fiber	287% 109g	124% 47g	38g per day for Men 19-50 years
Protein	139% 78g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	155% 620μg	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	0.44% 0.4mg	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	39.3% 5.9mg	75.3% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	73% 730mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	1967% 17.7mg	400% 3.6mg	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	400% 32mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	75.6% 34μg	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	266% 1860mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	436% 240μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	400% 6000mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Multicereal Kaiser Roll per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dark Chocolate 70% vs Multicereal Kaiser Roll:

• 1 kilogram of Dark Chocolate 70% has 2.6 times more Vitamin K than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 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 one kilogram.
• 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 one kilogram.

Comparing minerals per 1 kilogram for Dark Chocolate 70% vs Multicereal Kaiser Roll:

• 1 kilogram of Dark Chocolate 70% has 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 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Chocolate 70% has 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 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 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 one kilogram.