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

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Dark Chocolate 70%	Chilled Orange Juice	Recommended Dietary Allowance
Energy	41% 1187kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.5g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	152% 48.6g	0.087% 0.028g	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	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	17.6% 23g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	22.7% 16.5g	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	6.1% 4.43g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 7.96g	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%	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	11.6% 0.15mg	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	9.43% 37.7μg	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	74% 66.7mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	14.5% 145mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	390% 3.5mg	9.26% 0.083mg	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	295% 23.6mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	2% 0.046mg	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	10.4% 353mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	4.68% 173g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Dark Chocolate 70% versus 7 oz of Chilled 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 Chilled Orange Juice:

• 7 ounces of Dark Chocolate 70% have 2 times more Vitamin B2, 3.8 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.4 times more Vitamin B1 and 2 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Dark Chocolate, 70-85% Cacao Solids as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Dark Chocolate 70% have 6.6 times more Calcium, 42.1 times more Copper, 91.5 times more Iron, 20.7 times more Magnesium, 84.8 times more Manganese, 18.1 times more Phosphorus, 4 times more Potassium, 68 times more Selenium and 47.3 times more Zinc than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 63.7 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 7 ounces of Chilled 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 12.2 times more Energy, 355 times more Fat, 1750 times more Saturated Fat, 4.9 times more Omega 3, 53 times more Omega 6, 4 times more Carbohydrate, 2.9 times more Sugars, 36.3 times more Fiber and 11.5 times more Protein than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain more Fructose than Dark Chocolate, 70-85% Cacao Solids.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein