Comparing Nutrients in 5 ounces Baking chocolate, unsweetened, liquid VS Candies, confectioner's coating, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	23% 669kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	69.7% 67.6g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	112% 36g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	84.2% 14.3g	16.3% 2.76g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	0% 0g	75% 54.3g	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	18.7% 7.1g	38g per day for Men 19-50 years
Protein	30.6% 17g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	18.5% 0.24mg	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	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.47% 0.43mg	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	13% 1.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	301% 2.7mg	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	73.5% 5.9mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	89.4% 376mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	86.3% 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	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	48.6% 1653mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.034% 1.28g	0.1% 3.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Candies, confectioner's coating, peanut butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Baking chocolate, unsweetened, liquid versus 5 oz of Candies, confectioner's coating, peanut butter 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, confectioner's coating, peanut butter:

• 5 ounces of Baking chocolate, unsweetened, liquid have 1.4 times more Vitamin B2 than Candies, confectioner's coating, peanut butter.
• While 5 oz of Candies, confectioner's coating, peanut butter contain 4.6 times more Vitamin B1, 3.9 times more Vitamin B3, 6.9 times more Vitamin B5, 2.4 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin B12 than Baking chocolate, unsweetened, liquid.
• 5 ounces of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin B12
• Both Baking chocolate, unsweetened, liquid as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Baking chocolate, unsweetened, liquid vs Candies, confectioner's coating, peanut butter:

• 5 ounces of Baking chocolate, unsweetened, liquid have 4.8 times more Copper, 2.4 times more Iron, 2.4 times more Magnesium, 2.3 times more Potassium, 2 times more Selenium and 1.8 times more Zinc than Candies, confectioner's coating, peanut butter.
• While 5 oz of Candies, confectioner's coating, peanut butter contain 2 times more Calcium and 20.8 times more Sodium than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Candies, confectioner's coating, peanut butter contain similar levels of Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baking chocolate, unsweetened, liquid have 1.6 times more Fat, 1.9 times more Saturated Fat, 18.8 times more Omega 3, 5.2 times more Omega 6 and 3.6 times more Fiber than Candies, confectioner's coating, peanut butter.
• While 5 oz of Candies, confectioner's coating, peanut butter contain 1.3 times more Carbohydrate, more Sugars and 1.5 times more Protein than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Candies, confectioner's coating, peanut butter offer comparable quantities of Energy per five ounces.