Comparing Nutrients in 300 calories Candies, carob, unsweetened VS Baking chocolate, unsweetened, liquid

Weight per 300 calories

• Candies, carob, unsweetened: 55.6g
• Baking chocolate, unsweetened, liquid: 63.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Candies, carob, unsweetened or Baking chocolate, unsweetened, liquid?

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Candies, carob, unsweetened	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.4g	31.3% 30.3g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	50.2% 16g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	37.8% 6.4g	17g per day for Men 19-50 years
Cholesterol	0.19% 0.56mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	17.7% 23g	130g per day for Men 19-50 years
Sugars	26% 19g	0% 0g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.56% 2.1g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	8.1% 4.53g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	0.062% 0.56μg	0.071% 0.64μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.6% 0.099mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	8.34% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	3.52% 0.046mg	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	2.9% 11.7μg	3% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.5% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.8% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.56% 4.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	17% 168mg	3.43% 34.3mg	1000mg per day for Men 19-50 years
Copper	11.3% 0.1mg	135% 1.2mg	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	8.96% 0.72mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	3.4% 0.078mg	45.6% 1.05mg	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	10% 70mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	10.3% 352mg	21.8% 741mg	3400mg per day for Men 19-50 years
Selenium	5.25% 2.9μg	9.13% 5.02μg	55μg per day for Men 19-50 years
Sodium	3.96% 59.4mg	0.51% 7.63mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.023% 0.86g	0.015% 0.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Candies, carob, unsweetened vs Baking chocolate, unsweetened, liquid:

• Candies, carob, unsweetened have 1.7 times more Vitamin B1, 4.3 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin B12 than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 1.8 times more Vitamin B2 and 2.3 times more Vitamin B3 than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Baking chocolate, unsweetened, liquid have similar amounts of Vitamin B9 per 300 kcal.
• Both Candies, carob, unsweetened as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Candies, carob, unsweetened vs Baking chocolate, unsweetened, liquid:

• Candies, carob, unsweetened have 4.9 times more Calcium and 7.8 times more Sodium than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 11.9 times more Copper, 3.7 times more Iron, 8.4 times more Magnesium, 13.5 times more Manganese, 3.1 times more Phosphorus, 2.1 times more Potassium and 1.7 times more Selenium than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Baking chocolate, unsweetened, liquid have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Candies, carob, unsweetened have 1.4 times more Carbohydrate and more Sugars than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 1.7 times more Fat, 22.1 times more Omega 3, 43.8 times more Omega 6, 5.4 times more Fiber and 1.7 times more Protein than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Baking chocolate, unsweetened, liquid have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Candies, carob, unsweetened as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.