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

Vitamins

	Oat Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	31% 280μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	13.3% 0.17mg	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	5.44% 21.8μg	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	31% 187IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 1 pound 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 lb 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 pound of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• 1 pound 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 pound.

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

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

Comparison of macro-nutrients per 1 pound:

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