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

Vitamins

	Oat Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	68.6% 617μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	65.6% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	29.2% 0.38mg	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	12% 48μg	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	68.7% 412IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 1 kilogram of Oat Milk has 30.9 times more Vitamin A, 2.9 times more Vitamin B1 and 2.6 times more Vitamin B2 than Dark Chocolate 70%.
• While 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 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.
• 1 kilogram of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• 1 kilogram 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 one kilogram.

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

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

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dark Chocolate, 70-85% Cacao Solids contains 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