Comparing Nutrients in 100 grams Dark Chocolate 70% VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Cauliflower	26%	8%	66%

Macro Nutrients

	Dark Chocolate 70%	Cauliflower	Recommended Dietary Allowance
Energy	20.6% 598kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.6g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	0.094% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	3.82% 4.97g	130g per day for Men 19-50 years
Sugars	33% 24g	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	% 24g	% 0g	g per day for Men 19-50 years
Fiber	28.7% 11g	5.26% 2g	38g per day for Men 19-50 years
Protein	14% 7.8g	3.43% 1.92g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	14% 0.18mg	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	14.3% 57μg	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	53.6% 48.2mg	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	3.93% 0.59mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Cauliflower	Recommended Dietary Allowance
Calcium	7.3% 73mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.025% 1μg	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	149% 12mg	5.25% 0.42mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	6.74% 0.16mg	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	44% 308mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	21% 715mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Cauliflower per 100 g

Compare the macro and micronutrient content in 100 g of Dark Chocolate 70% versus 100 g of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dark Chocolate 70% vs Cauliflower:

• 100 grams of Dark Chocolate 70% have 1.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 7.4 times more Vitamin E than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B5, 4.8 times more Vitamin B6 and 2.1 times more Vitamin K than Dark Chocolate, 70-85% Cacao Solids.
• 100 grams of Cauliflower have insufficient amounts of Vitamin E
• Both Dark Chocolate, 70-85% Cacao Solids as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dark Chocolate 70% vs Cauliflower:

• 100 grams of Dark Chocolate 70% have 3.3 times more Calcium, 45.4 times more Copper, 28.3 times more Iron, 15.2 times more Magnesium, 12.6 times more Manganese, 7 times more Phosphorus, 2.4 times more Potassium, 11.3 times more Selenium and 12.3 times more Zinc than Cauliflower.
• While 100 g of Raw Cauliflower contain 1.5 times more Sodium and 67.2 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 100 grams of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dark Chocolate 70% have 23.9 times more Energy, 152.1 times more Fat, 188.5 times more Saturated Fat, 2.3 times more Omega 3, 76.3 times more Omega 6, 9.2 times more Carbohydrate, 12.6 times more Sugars, 5.5 times more Fiber and 4.1 times more Protein than Cauliflower.
• 100 grams of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6