Comparing Nutrients in 7 ounces Candies, carob, unsweetened VS Candies, semisweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Candies, carob, unsweetened	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	37% 1072kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	64% 62.2g	61.4% 59.5g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	110% 35.2g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	10.5% 1.8g	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	98% 127g	130g per day for Men 19-50 years
Sugars	93% 67.7g	149% 108g	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	31% 11.7g	38g per day for Men 19-50 years
Protein	29% 16g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Candies, semisweet chocolate	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.34% 0.069mg	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	6.45% 25.8μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.8% 3.1mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	60% 601mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	154% 1.4mg	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	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	69% 1.6mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	63.7% 7mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Candies, carob, unsweetened have 1.8 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 7.1 times more Vitamin B5, 3.7 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12, 6 times more Vitamin E and 1.4 times more Vitamin K than Candies, semisweet chocolate.
• Both Candies, carob, unsweetened as well as Candies, semisweet chocolate have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

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

• Candies, carob, unsweetened have 9.5 times more Calcium, 1.7 times more Potassium, 1.2 times more Selenium, 9.7 times more Sodium and 2.2 times more Zinc than Candies, semisweet chocolate.
• While Candies, semisweet chocolate contain 3.8 times more Copper, 2.4 times more Iron, 3.2 times more Magnesium and 5.7 times more Manganese than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Candies, semisweet chocolate have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Candies, carob, unsweetened have 1.6 times more Saturated Fat and 1.9 times more Protein than Candies, semisweet chocolate.
• While Candies, semisweet chocolate contain 2.2 times more Omega 3, 3.4 times more Omega 6, 1.6 times more Sugars and 1.6 times more Fiber than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Candies, semisweet chocolate have similar amounts of Energy, Fat and Carbohydrate per 7 oz.
• Both Candies, carob, unsweetened as well as Candies, semisweet chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.