Comparing Nutrients in 5 ounces Candies, carob, unsweetened VS Candies, sweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Candies, carob, unsweetened	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	26.4% 765kcal	24.8% 719kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	50% 48.5g	97g per day for Men 19-50 years
Saturated Fat	129% 41g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	8% 1.36g	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	66% 85.6g	130g per day for Men 19-50 years
Sugars	66.7% 48.4g	101% 73g	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	20.6% 11.6g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Candies, sweet chocolate	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	12% 0.14mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.7% 0.061mg	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	1.06% 4.25μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.23mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.1% 11μg	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	43% 429mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	90% 0.81mg	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	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	30.4% 0.7mg	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	29.8% 208mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	10% 152mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.019% 0.71g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Candies, carob, unsweetened have 5 times more Vitamin B1, 1.6 times more Vitamin B3, 10.6 times more Vitamin B5, 3 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin B12, 6 times more Vitamin E and 1.2 times more Vitamin K than Candies, sweet chocolate.
• While 5 oz of Candies, sweet chocolate contain 1.3 times more Vitamin B2 than Candies, carob, unsweetened.
• 5 ounces of Candies, sweet chocolate have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin E
• Both Candies, carob, unsweetened as well as Candies, sweet chocolate have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Candies, carob, unsweetened have 12.6 times more Calcium, 2.2 times more Potassium, 1.9 times more Selenium, 6.7 times more Sodium and 2.4 times more Zinc than Candies, sweet chocolate.
• While 5 oz of Candies, sweet chocolate contain 3.1 times more Copper, 2.1 times more Iron, 3.1 times more Magnesium and 3.5 times more Manganese than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Candies, sweet chocolate contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, carob, unsweetened have 1.4 times more Saturated Fat and 2.1 times more Protein than Candies, sweet chocolate.
• While 5 oz of Candies, sweet chocolate contain 3.6 times more Omega 6, 1.5 times more Sugars and 1.4 times more Fiber than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Candies, sweet chocolate offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.
• 5 ounces of Candies, carob, unsweetened provide inadequate amounts of Omega 6
• Both Candies, carob, unsweetened as well as Candies, sweet chocolate provide inadequate amounts of Omega 3 in five ounces.