Comparing Nutrients in 1 pound 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	94% 2712kcal	8.37% 243kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	347% 111g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.53g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	34% 44g	130g per day for Men 19-50 years
Sugars	150% 109g	0.63% 0.45g	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	% 109g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	63% 35.3g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Oat Milk	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	5.44% 21.8μg	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	31% 187IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Oat Milk	Recommended Dietary Allowance
Calcium	33% 331mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	892% 8.03mg	50.4% 0.45mg	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	675% 54mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	22.4% 94mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	99% 2.27mg	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	200% 1397mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	95% 3243mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	35.5% 19.5μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	10.6% 393g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound of Dark Chocolate 70% have insufficient amounts of Vitamin A
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound of Oat Milk provide inadequate amounts of Energy, Omega 3 and Omega 6