Comparing Nutrients in 100 grams Dark Chocolate 70% VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Oat Milk	14%	15%	71%

Macro Nutrients

	Dark Chocolate 70%	Oat Milk	Recommended Dietary Allowance
Energy	20.6% 598kcal	1.84% 53.5kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.6g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	1.76% 0.3g	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	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	33% 24g	0.14% 0.1g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	14% 7.8g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Oat Milk	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	6.86% 61.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	0% 0mg	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	1.2% 4.8μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	6.87% 41.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.93% 0.59mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Oat Milk	Recommended Dietary Allowance
Calcium	7.3% 73mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	11% 0.1mg	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	149% 12mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	4.93% 20.7mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	21.7% 0.5mg	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	8.8% 61.7mg	700mg per day for Men 19-50 years
Potassium	21% 715mg	1.46% 49.7mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	2.34% 86.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Oat Milk per 100 g

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

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

• 100 grams of Dark Chocolate 70% have 5.3 times more Vitamin B3, more Vitamin B6, 5.9 times more Vitamin E and 24.3 times more Vitamin K than Oat Milk.
• While 100 g of Oat Milk contain 30.9 times more Vitamin A, 2.9 times more Vitamin B1 and 2.6 times more Vitamin B2 than Dark Chocolate, 70-85% Cacao Solids.
• 100 grams of Dark Chocolate 70% have insufficient amounts of Vitamin A
• 100 grams of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• Both Dark Chocolate, 70-85% Cacao Solids as well as Oat Milk have insufficient amounts of Vitamin B12 in 100 grams.

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

• 100 grams of Dark Chocolate 70% have 17.7 times more Copper, 17 times more Iron, 11 times more Magnesium, 3.9 times more Manganese, 5 times more Phosphorus, 14.4 times more Potassium, 1.6 times more Selenium and 6.6 times more Zinc than Oat Milk.
• While 100 g of Oat Milk contain 1.7 times more Calcium, 2.3 times more Sodium and 63.3 times more Water than Dark Chocolate, 70-85% Cacao Solids.
• 100 grams of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dark Chocolate 70% have 11.2 times more Energy, 47.3 times more Fat, 122.5 times more Saturated Fat, more Omega 3, 4.1 times more Omega 6, 4.7 times more Carbohydrate, 240 times more Sugars, 7.3 times more Fiber and 4.1 times more Protein than Oat Milk.
• 100 grams of Oat Milk provide inadequate amounts of Energy, Omega 3 and Omega 6