Comparing Nutrients in 5 ounces Dark Chocolate 70% VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Dark Chocolate 70%	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	29.2% 848kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	7.9% 7.65g	97g per day for Men 19-50 years
Saturated Fat	109% 34.7g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	79.7% 1.28g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	16.7% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	49% 63.8g	130g per day for Men 19-50 years
Sugars	47% 34g	5.47% 3.97g	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	0.059% 0.043g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 34g	% 2.83g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	19.7% 11g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.016% 0.14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.95% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	22% 88μg	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	0.063% 0.057mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	10.3% 103mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	56.7% 0.51mg	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	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.7% 4.8μg	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	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Multicereal Kaiser Roll per 5 oz

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

Lets compare vitamin content per 5 ounces of Dark Chocolate 70% vs Multicereal Kaiser Roll:

• 5 ounces of Dark Chocolate 70% have 2.6 times more Vitamin K than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 11.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 5 times more Vitamin B6 and 1.9 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Multicereal Kaiser Roll provide similar amounts of Vitamin B5 per five ounces.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dark Chocolate 70% vs Multicereal Kaiser Roll:

• 5 ounces of Dark Chocolate 70% have 4.9 times more Copper, 3.7 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.8 times more Potassium and 2 times more Zinc than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 3.5 times more Selenium and 30 times more Sodium than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Multicereal Kaiser Roll contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Chocolate 70% have 2.2 times more Energy, 7.9 times more Fat, 35 times more Saturated Fat, 8.6 times more Sugars and 2.3 times more Fiber than Multicereal Kaiser Roll.
• While 5 oz of Vegan Multigrain Kaiser Roll, 60g contain 26.5 times more Omega 3 and 1.6 times more Omega 6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Multicereal Kaiser Roll offer comparable quantities of Carbohydrate and Protein per five ounces.