Comparing Nutrients in 500 calories Now, Nutritional Yeast Flakes VS Dark Chocolate 70%

Weight per 500 calories

• Now, Nutritional Yeast Flakes: 129g
• Dark Chocolate 70%: 83.6g

Dark Chocolate, 70-85% Cacao Solids have 1.5 times more energy per unit of mass than Fortified Nutritional Yeast Flakes by Now Foods, which is very high in comparison to other foods. Now, Nutritional Yeast Flakes having high energy density.

Which food has more nutrients per 500 calories - Now, Nutritional Yeast Flakes or Dark Chocolate 70%?

Macros Ratio

	Protein	Fat	Carbs
Now, Nutritional Yeast Flakes	58%	7%	35%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Now, Nutritional Yeast Flakes	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	NA	1.78% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	0% 0g	27.7% 20g	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	% 20g	g per day for Men 19-50 years
Fiber	75% 28.5g	24% 9.1g	38g per day for Men 19-50 years
Protein	128% 71.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Now, Nutritional Yeast Flakes	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	NA	0.19% 1.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7146% 85.8mg	2.37% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6597% 85.8mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2857% 457mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6597% 85.8mg	2.44% 0.032mg	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	2411% 9643μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8335% 200μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	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	NA	3.3% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.1% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Now, Nutritional Yeast Flakes	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	8.58% 85.8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	NA	164% 1.48mg	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	90% 7.2mg	124% 9.95mg	8mg per day for Men 19-50 years
Magnesium	NA	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	71% 1.63mg	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	NA	36.8% 258mg	700mg per day for Men 19-50 years
Potassium	75.6% 2571mg	17.6% 598mg	3400mg per day for Men 19-50 years
Selenium	NA	10.3% 5.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	NA	25% 2.77mg	11mg per day for Men 19-50 years
Water	NA	0.031% 1.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Now, Nutritional Yeast Flakes vs Dark Chocolate 70%:

• Fortified Nutritional Yeast Flakes by Now Foods have 3016.5 times more Vitamin B1, 1314.9 times more Vitamin B2, 520.8 times more Vitamin B3, 2699 times more Vitamin B6 and more Vitamin B12 than Dark Chocolate, 70-85% Cacao Solids.

Comparing minerals per 500 calories for Now, Nutritional Yeast Flakes vs Dark Chocolate 70%:

• Fortified Nutritional Yeast Flakes by Now Foods have 1.4 times more Calcium and 4.3 times more Potassium than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 1.4 times more Iron than Fortified Nutritional Yeast Flakes by Now Foods.

Comparison of macro-nutrients per 500 calories:

• Fortified Nutritional Yeast Flakes by Now Foods have 3.1 times more Fiber and 11 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• While Dark Chocolate, 70-85% Cacao Solids contain 9.9 times more Fat, more Saturated Fat and more Sugars than Fortified Nutritional Yeast Flakes by Now Foods.
• Both Fortified Nutritional Yeast Flakes by Now Foods and Dark Chocolate, 70-85% Cacao Solids have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Fortified Nutritional Yeast Flakes by Now Foods as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.