Comparing Nutrients in 5 ounces Oat Milk VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Oat Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	2.6% 76kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	62.3% 60.4g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	109% 34.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.7g	50% 65g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	47% 34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 34g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	9.7% 87.5μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	4.14% 0.054mg	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	1.7% 6.8μg	NA	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	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.73% 58.4IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.94% 0.14mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	8.62% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	17.5% 175mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	279% 2.5mg	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	12.4% 0.99mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	120% 2.76mg	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	12.5% 87.5mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.4mg	30% 1013mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.32% 123g	0.052% 1.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Milk VS Dark Chocolate 70% per 5 oz

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

Lets compare vitamin content per 5 ounces of Oat Milk vs Dark Chocolate 70%:

• 5 ounces of Oat Milk have 30.9 times more Vitamin A, 2.9 times more Vitamin B1 and 2.6 times more Vitamin B2 than Dark Chocolate 70%.
• While 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 5.3 times more Vitamin B3, more Vitamin B6, 5.9 times more Vitamin E and 24.3 times more Vitamin K than Oat Milk.
• 5 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• 5 ounces of Dark Chocolate 70% have insufficient amounts of Vitamin A
• Both Oat Milk as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oat Milk vs Dark Chocolate 70%:

• 5 ounces of Oat Milk have 1.7 times more Calcium, 2.3 times more Sodium and 63.3 times more Water than Dark Chocolate 70%.
• While 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 17.7 times more Copper, 17 times more Iron, 11 times more Magnesium, 3.9 times more Manganese, 5 times more Phosphorus, 14.4 times more Potassium, 1.6 times more Selenium and 6.6 times more Zinc than Oat Milk.
• 5 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dark Chocolate, 70-85% Cacao Solids contain 11.2 times more Energy, 47.3 times more Fat, 122.5 times more Saturated Fat, more Omega 3, 4.1 times more Omega 6, 4.7 times more Carbohydrate, 240 times more Sugars, 7.3 times more Fiber and 4.1 times more Protein than Oat Milk.
• 5 ounces of Oat Milk provide inadequate amounts of Energy, Omega 3 and Omega 6