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

Macros Ratio

	Protein	Fat	Carbs
Candies, semisweet chocolate	3%	50%	47%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Candies, semisweet chocolate	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	23.5% 680kcal	26.4% 765kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.5g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	78.6% 25g	129% 41g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	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	69.7% 91g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	107% 77.3g	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	22% 8.36g	14% 5.4g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	20.6% 11.6g	56g per day for Men 19-50 years

Vitamins

	Candies, semisweet chocolate	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	4.6% 18.4μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.46% 0.37mg	15% 2.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, semisweet chocolate	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	55.5% 4.44mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	26.7% 187mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	15.2% 517mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.027% 0.99g	0.059% 2.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Candies, semisweet chocolate 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 Candies, semisweet chocolate vs Candies, carob, unsweetened:

• 5 oz of Candies, carob, unsweetened contain 1.8 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 7.1 times more Vitamin B5, 3.7 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12, 6 times more Vitamin E and 1.4 times more Vitamin K than Candies, semisweet chocolate.
• 5 ounces of Candies, semisweet chocolate have insufficient amounts of Vitamin B12 and Vitamin E
• Both Candies, semisweet chocolate as well as Candies, carob, unsweetened have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Candies, semisweet chocolate have 3.8 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium and 5.7 times more Manganese than Candies, carob, unsweetened.
• While 5 oz of Candies, carob, unsweetened contain 9.5 times more Calcium, 1.7 times more Potassium, 9.7 times more Sodium and 2.2 times more Zinc than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Candies, carob, unsweetened contain similar levels of Phosphorus and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, semisweet chocolate have 2.2 times more Omega 3, 3.4 times more Omega 6, 1.6 times more Sugars and 1.6 times more Fiber than Candies, carob, unsweetened.
• While 5 oz of Candies, carob, unsweetened contain 1.6 times more Saturated Fat and 1.9 times more Protein than Candies, semisweet chocolate.
• Both Candies, semisweet chocolate and Candies, carob, unsweetened offer comparable quantities of Energy, Fat and Carbohydrate per five ounces.
• 5 ounces of Candies, carob, unsweetened provide inadequate amounts of Omega 3 and Omega 6