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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Candies, carob, unsweetened	Baking chocolate, unsweetened, liquid	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	12% 0.14mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.85% 0.1mg	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	7.44% 29.8μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.79% 0.71mg	0% 0mg	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	15% 2.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.1% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Candies, carob, unsweetened have 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.
• While Baking chocolate, unsweetened, liquid contains 1.6 times more Vitamin B2 and 2 times more Vitamin B3 than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Baking chocolate, unsweetened, liquid have similar amounts of Vitamin B9 per 5 oz.
• Both Candies, carob, unsweetened as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

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

• Candies, carob, unsweetened have 5.6 times more Calcium and 8.9 times more Sodium than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 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.
• Both Candies, carob, unsweetened and Baking chocolate, unsweetened, liquid have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Candies, carob, unsweetened have 1.6 times more Carbohydrate and more Sugars than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 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.
• Both Candies, carob, unsweetened and Baking chocolate, unsweetened, liquid have similar amounts of Energy and Saturated Fat per 5 oz.
• Both Candies, carob, unsweetened as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.