Comparing Nutrients in 7 ounces Dark Chocolate 70% VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Dark Chocolate 70%	Canned Orange Juice	Recommended Dietary Allowance
Energy	41% 1187kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	152% 48.6g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.42g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	17% 22g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	24% 17.4g	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	0% 0g	6.65% 4.82g	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	% 0g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 8.06g	g per day for Men 19-50 years
Fiber	57% 21.6g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	4.73% 0.062mg	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	NA	12% 47.6μg	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	NA	66.4% 59.7mg	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	7.8% 1.17mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Canned Orange Juice	Recommended Dietary Allowance
Calcium	14.5% 145mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	390% 3.5mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	295% 23.6mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	1.8% 0.042mg	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	87.3% 611mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Dark Chocolate 70% versus 7 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dark Chocolate 70% vs Canned Orange Juice:

• 7 ounces of Dark Chocolate 70% have 3.7 times more Vitamin B2, 5.2 times more Vitamin B3, 2.3 times more Vitamin B5, 1.2 times more Vitamin B6, 3 times more Vitamin E and 73 times more Vitamin K than Canned Orange Juice.
• Both Dark Chocolate 70% and Canned Orange Juice provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Dark Chocolate, 70-85% Cacao Solids as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dark Chocolate 70% vs Canned Orange Juice:

• 7 ounces of Dark Chocolate 70% have 7.3 times more Calcium, 80.5 times more Copper, 119 times more Iron, 22.8 times more Magnesium, 92.9 times more Manganese, 18.1 times more Phosphorus, 3.9 times more Potassium, 68 times more Selenium and 82.8 times more Zinc than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 64 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Chocolate 70% have 12.7 times more Energy, 284 times more Fat, 1361.1 times more Saturated Fat, 4.9 times more Omega 3, 45.2 times more Omega 6, 4.2 times more Carbohydrate, 2.7 times more Sugars, 36.3 times more Fiber and 11.5 times more Protein than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain more Fructose than Dark Chocolate, 70-85% Cacao Solids.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein