Comparing Nutrients in 100 grams Dark Chocolate 70% VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Dark Chocolate 70%	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	20.6% 598kcal	9.4% 273kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.6g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	56.3% 0.9g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	11.8% 2g	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	34.6% 45g	130g per day for Men 19-50 years
Sugars	33% 24g	3.86% 2.8g	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	0.041% 0.03g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	% 24g	% 2g	g per day for Men 19-50 years
Fiber	28.7% 11g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	14% 7.8g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.011% 0.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.9% 1.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	15.5% 62μg	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	0.044% 0.04mg	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	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	7.3% 73mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	40% 0.36mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	56.5% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.56% 3.4μg	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	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	21% 715mg	7.56% 257mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Multicereal Kaiser Roll per 100 g

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

Lets compare vitamin content per 100 grams of Dark Chocolate 70% vs Multicereal Kaiser Roll:

• 100 grams of Dark Chocolate 70% have 2.6 times more Vitamin K than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 11.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 5 times more Vitamin B6 and 1.9 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Multicereal Kaiser Roll provide similar amounts of Vitamin B5 per 100 grams.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dark Chocolate 70% vs Multicereal Kaiser Roll:

• 100 grams of Dark Chocolate 70% have 4.9 times more Copper, 3.7 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2.8 times more Potassium and 2 times more Zinc than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 3.5 times more Selenium and 30 times more Sodium than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Multicereal Kaiser Roll contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dark Chocolate 70% have 2.2 times more Energy, 7.9 times more Fat, 35 times more Saturated Fat, 8.6 times more Sugars and 2.3 times more Fiber than Multicereal Kaiser Roll.
• While 100 g of Vegan Multigrain Kaiser Roll, 60g contain 26.5 times more Omega 3 and 1.6 times more Omega 6 than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Multicereal Kaiser Roll offer comparable quantities of Carbohydrate and Protein per 100 grams.