Comparing Nutrients in 500 calories Baking chocolate, unsweetened, liquid VS Candies, sweet chocolate

Weight per 500 calories

• Baking chocolate, unsweetened, liquid: 106g
• Candies, sweet chocolate: 99g

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

Which food has more nutrients per 500 calories - Baking chocolate, unsweetened, liquid or Candies, sweet chocolate?

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.5g	34.8% 33.7g	97g per day for Men 19-50 years
Saturated Fat	83.7% 26.8g	62% 20g	32g per day for Men 19-50 years
Omega 3	39.7% 0.64g	1.85% 0.03g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	5.57% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	46% 59.6g	130g per day for Men 19-50 years
Sugars	0% 0g	70% 50.8g	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	50.5% 19g	14.3% 5.42g	38g per day for Men 19-50 years
Protein	23% 13g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Candies, sweet chocolate	Recommended Dietary Allowance
Vitamin A	0.12% 1.06μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	1.64% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.3mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	4.13% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.87% 0.076mg	3.26% 0.042mg	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	5.03% 20μg	0.74% 2.96μg	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	0% 0mg	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	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.18% 6.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	5.72% 57.2mg	2.37% 23.7mg	1000mg per day for Men 19-50 years
Copper	225% 2.02mg	63% 0.57mg	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	55% 4.4mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	21% 0.49mg	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	51.5% 360mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	36.3% 1235mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.37μg	5.02% 2.76μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.7mg	1.05% 15.8mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	13.4% 1.48mg	11mg per day for Men 19-50 years
Water	0.026% 0.95g	0.013% 0.49g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baking chocolate, unsweetened, liquid vs Candies, sweet chocolate:

• Baking chocolate, unsweetened, liquid has 1.2 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 6.8 times more Vitamin B9 than Candies, sweet chocolate.
• Both Baking chocolate, unsweetened, liquid as well as Candies, sweet chocolate have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Baking chocolate, unsweetened, liquid vs Candies, sweet chocolate:

• Baking chocolate, unsweetened, liquid has 2.4 times more Calcium, 3.6 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 3.6 times more Manganese, 2.5 times more Phosphorus, 4.3 times more Potassium, 3 times more Selenium and 2.6 times more Zinc than Candies, sweet chocolate.

Comparison of macro-nutrients per 500 calories:

• Baking chocolate, unsweetened, liquid has 1.5 times more Fat, 1.4 times more Saturated Fat, 21.5 times more Omega 3, 11.3 times more Omega 6, 3.5 times more Fiber and 3.3 times more Protein than Candies, sweet chocolate.
• While Candies, sweet chocolate contain 1.6 times more Carbohydrate and more Sugars than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Candies, sweet chocolate have similar amounts of Energy per 500 kcal.
• Both Baking chocolate, unsweetened, liquid as well as Candies, sweet chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.