Comparing Nutrients in 5 ounces Baking chocolate, unsweetened, liquid VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	23% 669kcal	26.4% 765kcal	2900kcal per day for Men 19-50 years
Fat	69.7% 67.6g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	129% 41g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	84.2% 14.3g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.3g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	0% 0g	66.7% 48.4g	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	67.5% 25.7g	14% 5.4g	38g per day for Men 19-50 years
Protein	30.6% 17g	20.6% 11.6g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	14% 0.18mg	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	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.79% 0.71mg	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	15% 2.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	29% 0.26mg	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	73.5% 5.9mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	89.4% 376mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	8.63% 0.2mg	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	69% 482mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	48.6% 1653mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.034% 1.28g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Candies, carob, unsweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Baking chocolate, unsweetened, liquid versus 5 oz of Candies, carob, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baking chocolate, unsweetened, liquid vs Candies, carob, unsweetened:

• 5 ounces of Baking chocolate, unsweetened, liquid have 1.6 times more Vitamin B2 and 2 times more Vitamin B3 than Candies, carob, unsweetened.
• While 5 oz of Candies, carob, unsweetened contain 2 times more Vitamin B1, 4.9 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin B12 than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Candies, carob, unsweetened provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin B12
• Both Baking chocolate, unsweetened, liquid as well as Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Baking chocolate, unsweetened, liquid vs Candies, carob, unsweetened:

• 5 ounces of Baking chocolate, unsweetened, liquid have 10.4 times more Copper, 3.2 times more Iron, 7.4 times more Magnesium, 11.8 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Selenium than Candies, carob, unsweetened.
• While 5 oz of Candies, carob, unsweetened contain 5.6 times more Calcium and 8.9 times more Sodium than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Candies, carob, unsweetened contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baking chocolate, unsweetened, liquid have 1.5 times more Fat, 19.4 times more Omega 3, 38.3 times more Omega 6, 4.8 times more Fiber and 1.5 times more Protein than Candies, carob, unsweetened.
• While 5 oz of Candies, carob, unsweetened contain 1.6 times more Carbohydrate and more Sugars than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Candies, carob, unsweetened offer comparable quantities of Energy and Saturated Fat per five ounces.
• 5 ounces of Candies, carob, unsweetened provide inadequate amounts of Omega 3 and Omega 6