Comparing Nutrients in 7 ounces Candies, carob, unsweetened VS Baking chocolate, unsweetened, liquid

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Candies, carob, unsweetened	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	37% 1072kcal	32.3% 937kcal	2900kcal per day for Men 19-50 years
Fat	64% 62.2g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	157% 50g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	55.3% 72g	130g per day for Men 19-50 years
Sugars	93% 67.7g	0% 0g	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	20% 7.54g	95% 36g	38g per day for Men 19-50 years
Protein	29% 16g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11% 0.14mg	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	10.4% 41.7μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.8% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	60% 601mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	421% 3.8mg	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	32% 2.56mg	103% 8.24mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	142% 3.27mg	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	35.7% 250mg	96% 675mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	68% 2314mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	63.7% 7mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.048% 1.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Candies, carob, unsweetened vs Baking chocolate, unsweetened, liquid:

• Candies, carob, unsweetened have 2 times more Vitamin B1, 4.9 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin B12 than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 1.6 times more Vitamin B2 and 2 times more Vitamin B3 than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Baking chocolate, unsweetened, liquid have similar amounts of Vitamin B9 per 7 oz.
• Both Candies, carob, unsweetened as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Candies, carob, unsweetened vs Baking chocolate, unsweetened, liquid:

• Candies, carob, unsweetened have 5.6 times more Calcium and 8.9 times more Sodium than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 10.4 times more Copper, 3.2 times more Iron, 7.4 times more Magnesium, 11.8 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium and 1.5 times more Selenium than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Baking chocolate, unsweetened, liquid have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Candies, carob, unsweetened have 1.6 times more Carbohydrate and more Sugars than Baking chocolate, unsweetened, liquid.
• While Baking chocolate, unsweetened, liquid contains 1.5 times more Fat, 19.4 times more Omega 3, 38.3 times more Omega 6, 4.8 times more Fiber and 1.5 times more Protein than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Baking chocolate, unsweetened, liquid have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Candies, carob, unsweetened as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.