Comparing Nutrients in 1 pound Dark Chocolate 70% VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Dark Chocolate 70%	Fresh Orange juice	Recommended Dietary Allowance
Energy	94% 2712kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	347% 111g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	9.64% 0.15g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.53g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	36.3% 47g	130g per day for Men 19-50 years
Sugars	150% 109g	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	g per day for Men 19-50 years
Sucrose	% 109g	% 18.8g	g per day for Men 19-50 years
Fiber	130% 49.4g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	63% 35.3g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	14% 0.18mg	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	34% 136μg	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	252% 227mg	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	18% 2.68mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Fresh Orange juice	Recommended Dietary Allowance
Calcium	33% 331mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	892% 8.03mg	22% 0.2mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	2.76% 0.064mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	95% 3243mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	56% 31μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Fresh Orange juice per 1 lb

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

Lets compare vitamin content per 1 pound of Dark Chocolate 70% vs Fresh Orange juice:

• 1 pound of Dark Chocolate 70% has 2.6 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 14.8 times more Vitamin E and 73 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 2.6 times more Vitamin B1 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Fresh Orange juice provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Orange juice have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dark Chocolate 70% vs Fresh Orange juice:

• 1 pound of Dark Chocolate 70% has 6.6 times more Calcium, 40.2 times more Copper, 59.5 times more Iron, 20.7 times more Magnesium, 139.3 times more Manganese, 18.1 times more Phosphorus, 3.6 times more Potassium, 68 times more Selenium and 66.2 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 64.5 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dark Chocolate 70% has 13.3 times more Energy, 213 times more Fat, 1020.8 times more Saturated Fat, 3.1 times more Omega 3, 42.1 times more Omega 6, 4.4 times more Carbohydrate, 2.9 times more Sugars, 54.5 times more Fiber and 11.1 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains more Fructose than Dark Chocolate, 70-85% Cacao Solids.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein