Comparing Nutrients in 300 calories Human Breast Milk VS Dark Chocolate 70%

Weight per 300 calories

• Human Breast Milk: 429g
• Dark Chocolate 70%: 50.2g

Dark Chocolate, 70-85% Cacao Solids have 8.5 times more energy per unit of mass than Fluid Mature Human Breast Milk, which is very high in comparison to other foods. Human Breast Milk having average energy density.

Discover which food has more nutrients per 300 calories - Human Breast Milk or Dark Chocolate 70%?

Macros Ratio

	Protein	Fat	Carbs
Human Breast Milk	6%	55%	39%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Human Breast Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 18.8g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	20.7% 60mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.7% 29.5g	17.7% 23g	130g per day for Men 19-50 years
Sugars	40.7% 29.5g	16.6% 12g	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	% 12g	g per day for Men 19-50 years
Fiber	0% 0g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	7.9% 4.4g	6.98% 3.9g	56g per day for Men 19-50 years

Vitamins

	Human Breast Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	29% 261μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	1.42% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.74% 0.76mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	1.47% 0.019mg	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	5.36% 21.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.93% 0.21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24% 21.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.14% 13IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.3% 0.34mg	1.97% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	3.05% 3.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Human Breast Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	13.7% 137mg	3.66% 36.6mg	1000mg per day for Men 19-50 years
Copper	24.8% 0.22mg	99% 0.89mg	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	1.6% 0.13mg	74.6% 5.97mg	8mg per day for Men 19-50 years
Magnesium	3.06% 13mg	27.2% 114mg	420mg per day for Men 19-50 years
Manganese	4.84% 0.11mg	42.5% 0.98mg	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	8.57% 60mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	6.43% 219mg	10.5% 359mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	4.86% 73mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.62% 0.73mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	10% 375g	0.019% 0.69g	3700g per day for Men 19-50 years

Human Breast Milk VS Dark Chocolate 70% Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Human Breast Milk or Dark Chocolate 70%?

Lets compare vitamin content per 300 calories of Human Breast Milk vs Dark Chocolate 70%:

• 300 calories of Human Breast Milk have 260.6 times more Vitamin A, 3.9 times more Vitamin B2, 4.6 times more Vitamin B5 and more Vitamin B12 than Dark Chocolate 70%.
• 300 calories of Dark Chocolate 70% have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B12
• Both Fluid Mature Human Breast Milk as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Human Breast Milk vs Dark Chocolate 70%:

• 300 calories of Human Breast Milk have 3.7 times more Calcium, 2.3 times more Selenium and 545.6 times more Water than Dark Chocolate 70%.
• While 300 kcal of Dark Chocolate, 70-85% Cacao Solids contain 4 times more Copper, 46.4 times more Iron, 8.9 times more Magnesium, 8.8 times more Manganese, 2.6 times more Phosphorus, 1.6 times more Potassium and 2.3 times more Zinc than Fluid Mature Human Breast Milk.
• 300 calories of Human Breast Milk lack sufficient amounts of Iron, Magnesium and Manganese
• 300 calories of Dark Chocolate 70% lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Human Breast Milk have 13.1 times more Omega 3, 2.6 times more Omega 6, more Cholesterol, 1.3 times more Carbohydrate and 2.5 times more Sugars than Dark Chocolate 70%.
• While 300 kcal of Dark Chocolate, 70-85% Cacao Solids contain 1.4 times more Saturated Fat and more Fiber than Fluid Mature Human Breast Milk.
• Both Human Breast Milk and Dark Chocolate 70% offer comparable quantities of Energy, Fat and Protein per 300 calories.
• 300 calories of Human Breast Milk provide inadequate amounts of Fiber
• 300 calories of Dark Chocolate 70% provide inadequate amounts of Omega 3 and Omega 6