Comparing Nutrients in 300 calories Oat Milk VS Dark Chocolate 70%

Weight per 300 calories

• Oat Milk: 561g
• Dark Chocolate 70%: 50.2g

Dark Chocolate, 70-85% Cacao Solids have 11.2 times more energy per unit of mass than Oat Milk, which is very high in comparison to other foods. Oat Milk having low energy density.

Which food has more nutrients per 300 calories - Oat Milk or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.05g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	38.4% 12.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	17.7% 23g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	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	22% 8.4g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	19% 10.7g	6.98% 3.9g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	38.4% 346μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	1.42% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.3% 1.12mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	6.73% 27μg	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	38.5% 231IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.74% 0.56mg	1.97% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	3.05% 3.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	69.3% 693mg	3.66% 36.6mg	1000mg per day for Men 19-50 years
Copper	62.3% 0.56mg	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	49% 3.93mg	74.6% 5.97mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	27.2% 114mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	49.4% 346mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	10.5% 359mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	13% 486g	0.019% 0.69g	3700g per day for Men 19-50 years

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

• Oat Milk has 344.9 times more Vitamin A, 32.9 times more Vitamin B1, 28.7 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.9 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 2.2 times more Vitamin K than Oat Milk.
• Both Oat Milk as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B6 and Vitamin B12 in 300 kcal.

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

• Oat Milk has 18.9 times more Calcium, 2.9 times more Manganese, 2.2 times more Phosphorus, 7.1 times more Selenium, 25.2 times more Sodium, 1.7 times more Zinc and 707.5 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 1.6 times more Copper, 1.5 times more Iron and 1.3 times more Potassium than Oat Milk.
• Both Oat Milk and Dark Chocolate, 70-85% Cacao Solids have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oat Milk has 2.7 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Fiber and 2.7 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 4.2 times more Fat, 11 times more Saturated Fat and 21.5 times more Sugars than Oat Milk.
• Both Oat Milk and Dark Chocolate, 70-85% Cacao Solids have similar amounts of Energy per 300 kcal.
• Both Oat Milk as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.