Comparing Nutrients in 5 ounces Dark Chocolate 70% VS VeggieGurt Soy Yogurt

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
VeggieGurt Soy Yogurt	39%	48%	13%

Macro Nutrients

	Dark Chocolate 70%	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Energy	29.2% 848kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	109% 34.7g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	1.74% 2.27g	130g per day for Men 19-50 years
Sugars	47% 34g	0.98% 0.71g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	19.7% 11g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Calcium	10.3% 103mg	NA	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	NA	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	NA	8mg per day for Men 19-50 years
Magnesium	77% 323mg	NA	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	30% 1013mg	NA	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	NA	11mg per day for Men 19-50 years
Water	0.052% 1.94g	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS VeggieGurt Soy Yogurt per 5 oz

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

Lets compare vitamin content per 5 ounces of Dark Chocolate 70% vs VeggieGurt Soy Yogurt:

• Both Dark Chocolate, 70-85% Cacao Solids and K-take it veggie Vegan Organic Soy Yogurt Nature have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Dark Chocolate 70% vs VeggieGurt Soy Yogurt:

• 5 oz of K-take it veggie Vegan Organic Soy Yogurt Nature contain 1.6 times more Sodium than Dark Chocolate, 70-85% Cacao Solids.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Chocolate 70% have 12 times more Energy, 16.4 times more Fat, 61.3 times more Saturated Fat, 28.7 times more Carbohydrate, 48 times more Sugars, 12.1 times more Fiber and 1.7 times more Protein than VeggieGurt Soy Yogurt.
• 5 ounces of VeggieGurt Soy Yogurt provide inadequate amounts of Energy and Carbohydrate