Comparing Nutrients in 7 ounces Baking chocolate, unsweetened, liquid VS Candies, confectioner's coating, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	32.3% 937kcal	36% 1050kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	157% 50g	81.4% 26g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	22.8% 3.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	71.6% 93g	130g per day for Men 19-50 years
Sugars	0% 0g	105% 76g	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	95% 36g	26% 9.92g	38g per day for Men 19-50 years
Protein	43% 24g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	26% 0.34mg	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	9.43% 37.7μg	38.2% 153μg	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	0.66% 0.6mg	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	NA	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	10.7% 107mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	88% 0.79mg	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	103% 8.24mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	121% 2.78mg	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	96% 675mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	68% 2314mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.048% 1.8g	0.14% 5.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Candies, confectioner's coating, peanut butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Baking chocolate, unsweetened, liquid versus 7 oz of Candies, confectioner's coating, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baking chocolate, unsweetened, liquid vs Candies, confectioner's coating, peanut butter:

• 7 ounces of Baking chocolate, unsweetened, liquid have 1.4 times more Vitamin B2 than Candies, confectioner's coating, peanut butter.
• While 7 oz of Candies, confectioner's coating, peanut butter contain 4.6 times more Vitamin B1, 3.9 times more Vitamin B3, 6.9 times more Vitamin B5, 2.4 times more Vitamin B6, 4.1 times more Vitamin B9 and more Vitamin B12 than Baking chocolate, unsweetened, liquid.
• 7 ounces of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin B12
• Both Baking chocolate, unsweetened, liquid as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Baking chocolate, unsweetened, liquid vs Candies, confectioner's coating, peanut butter:

• 7 ounces of Baking chocolate, unsweetened, liquid have 4.8 times more Copper, 2.4 times more Iron, 2.4 times more Magnesium, 2.3 times more Potassium, 2 times more Selenium and 1.8 times more Zinc than Candies, confectioner's coating, peanut butter.
• While 7 oz of Candies, confectioner's coating, peanut butter contain 2 times more Calcium and 20.8 times more Sodium than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Candies, confectioner's coating, peanut butter contain similar levels of Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baking chocolate, unsweetened, liquid have 1.6 times more Fat, 1.9 times more Saturated Fat, 18.8 times more Omega 3, 5.2 times more Omega 6 and 3.6 times more Fiber than Candies, confectioner's coating, peanut butter.
• While 7 oz of Candies, confectioner's coating, peanut butter contain 1.3 times more Carbohydrate, more Sugars and 1.5 times more Protein than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Candies, confectioner's coating, peanut butter offer comparable quantities of Energy per seven ounces.