Comparing Nutrients in 5 ounces Dark Chocolate 70% VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Dark Chocolate 70%	Boiled Cauliflower	Recommended Dietary Allowance
Energy	29.2% 848kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	109% 34.7g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	47% 34g	4.07% 2.95g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 34g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	19.7% 11g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	19% 0.25mg	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	NA	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	69.8% 62.8mg	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	5.58% 0.84mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	10.3% 103mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	2.83% 0.026mg	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	211% 17mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	8.14% 0.19mg	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	62.4% 437mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Dark Chocolate 70% versus 5 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dark Chocolate 70% vs Boiled Cauliflower:

• 5 ounces of Dark Chocolate 70% have 1.5 times more Vitamin B2, 2.6 times more Vitamin B3 and 8.4 times more Vitamin E than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 4.6 times more Vitamin B6 and 1.9 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Boiled Cauliflower provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Dark Chocolate, 70-85% Cacao Solids as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dark Chocolate 70% vs Boiled Cauliflower:

• 5 ounces of Dark Chocolate 70% have 4.6 times more Calcium, 98.3 times more Copper, 37.2 times more Iron, 25.3 times more Magnesium, 14.8 times more Manganese, 9.6 times more Phosphorus, 5 times more Potassium, 11.3 times more Selenium and 19.5 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 67.9 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Chocolate 70% have 26 times more Energy, 94.7 times more Fat, 350 times more Saturated Fat, 24.4 times more Omega 6, 11.2 times more Carbohydrate, 11.5 times more Sugars, 4.7 times more Fiber and 4.2 times more Protein than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 4.9 times more Omega 3 than Dark Chocolate, 70-85% Cacao Solids.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6