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

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Candies, sweet chocolate	3%	54%	43%

Macro Nutrients

	Candies, carob, unsweetened	Candies, sweet chocolate	Recommended Dietary Allowance
Energy	37% 1072kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	64% 62.2g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	125% 40g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	11.2% 1.9g	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	92% 120g	130g per day for Men 19-50 years
Sugars	93% 67.7g	141% 102g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	29% 16g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Candies, sweet 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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.56% 0.085mg	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	1.5% 5.95μg	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	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Candies, sweet chocolate	Recommended Dietary Allowance
Calcium	60% 601mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	127% 1.14mg	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	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	42.6% 0.98mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	63.7% 7mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.027% 0.99g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, carob, unsweetened VS Candies, sweet chocolate per 7 oz

Compare the macro and micronutrient content in 7 oz of Candies, carob, unsweetened versus 7 oz of Candies, sweet chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Candies, carob, unsweetened have 5 times more Vitamin B1, 1.6 times more Vitamin B3, 10.6 times more Vitamin B5, 3 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin B12, 6 times more Vitamin E and 1.2 times more Vitamin K than Candies, sweet chocolate.
• While 7 oz of Candies, sweet chocolate contain 1.3 times more Vitamin B2 than Candies, carob, unsweetened.
• 7 ounces of Candies, sweet chocolate have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin E
• Both Candies, carob, unsweetened as well as Candies, sweet chocolate have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Candies, carob, unsweetened have 12.6 times more Calcium, 2.2 times more Potassium, 1.9 times more Selenium, 6.7 times more Sodium and 2.4 times more Zinc than Candies, sweet chocolate.
• While 7 oz of Candies, sweet chocolate contain 3.1 times more Copper, 2.1 times more Iron, 3.1 times more Magnesium and 3.5 times more Manganese than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Candies, sweet chocolate contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Candies, carob, unsweetened have 1.4 times more Saturated Fat and 2.1 times more Protein than Candies, sweet chocolate.
• While 7 oz of Candies, sweet chocolate contain 3.6 times more Omega 6, 1.5 times more Sugars and 1.4 times more Fiber than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Candies, sweet chocolate offer comparable quantities of Energy, Fat and Carbohydrate per seven ounces.
• 7 ounces of Candies, carob, unsweetened provide inadequate amounts of Omega 6
• Both Candies, carob, unsweetened as well as Candies, sweet chocolate provide inadequate amounts of Omega 3 in seven ounces.