Comparing Nutrients in 500 calories Oat Milk VS Dark Chocolate 70%

Weight per 500 calories

• Oat Milk: 935g
• Dark Chocolate 70%: 83.6g

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.

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.67% 8.4g	36.7% 35.6g	97g per day for Men 19-50 years
Saturated Fat	5.84% 1.87g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.78% 0.028g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	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	69.7% 91g	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	1.3% 0.93g	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	37% 14g	24% 9.1g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	64% 577μg	0.19% 1.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.93mg	2.37% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	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	0% 0mg	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	11.2% 45μg	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	64% 385IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.23% 0.93mg	3.3% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	5.1% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	115% 1154mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	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	81.8% 6.54mg	124% 9.95mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	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	82.4% 577mg	36.8% 258mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	17.6% 598mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	10.3% 5.7μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	22% 810g	0.031% 1.15g	3700g per day for Men 19-50 years

Oat Milk VS Dark Chocolate 70% Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oat Milk or Dark Chocolate 70%?

Lets compare vitamin content per 500 calories of Oat Milk vs Dark Chocolate 70%:

• 500 calories of Oat Milk have 344.9 times more Vitamin A, 32.9 times more Vitamin B1, 28.7 times more Vitamin B2 and 2.1 times more Vitamin B3 than Dark Chocolate 70%.
• 500 calories of Dark Chocolate 70% have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3
• Both Oat Milk as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B6, Vitamin B12, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oat Milk vs Dark Chocolate 70%:

• 500 calories of Oat Milk have 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%.
• While 500 kcal of 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% contain similar levels of Magnesium per 500 calories.
• 500 calories of Dark Chocolate 70% lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oat Milk have 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%.
• While 500 kcal of 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% offer comparable quantities of Energy per 500 calories.
• 500 calories of Dark Chocolate 70% provide inadequate amounts of Omega 6
• Both Oat Milk as well as Dark Chocolate, 70-85% Cacao Solids provide inadequate amounts of Omega 3 in 500 calories.