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

Weight per 100 calories

• Oat Milk: 187g
• Dark Chocolate 70%: 16.7g

Dark Chocolate, 70-85% Cacao Solids have 11.2 times more energy per unit of mass than Oat Milk, which is very high in comparison to other foods. Oat Milk having low energy density.

Discover which food has more nutrients per 100 calories - Oat Milk or Dark Chocolate 70%?

Macros Ratio

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

Macro Nutrients

	Oat Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.7g	7.34% 7.12g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.36% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	0.26% 0.19g	5.54% 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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	7.38% 2.8g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	6.34% 3.55g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	13% 115μg	0.037% 0.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.8% 0.37mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.34% 0.37mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	0.49% 0.006mg	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	2.24% 8.97μg	NA	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	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13% 77IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.56μg	1% 1.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	23% 231mg	1.22% 12.2mg	1000mg per day for Men 19-50 years
Copper	20.8% 0.19mg	33% 0.3mg	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	16.4% 1.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	9.08% 38mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	14% 0.33mg	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	16.5% 115mg	7.36% 51.5mg	700mg per day for Men 19-50 years
Potassium	2.73% 93mg	3.5% 120mg	3400mg per day for Men 19-50 years
Selenium	14.6% 8.04μg	2.07% 1.14μg	55μg per day for Men 19-50 years
Sodium	5.6% 84mg	0.22% 3.34mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.93mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	4.4% 162g	0.006% 0.23g	3700g per day for Men 19-50 years

Oat Milk VS Dark Chocolate 70% Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oat Milk or Dark Chocolate 70%?

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

• 100 calories of Oat Milk have 344.9 times more Vitamin A, 32.9 times more Vitamin B1, 28.7 times more Vitamin B2 and 2.1 times more Vitamin B3 than Dark Chocolate 70%.
• 100 calories of Dark Chocolate 70% have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3
• Both Oat Milk as well as Dark Chocolate, 70-85% Cacao Solids have insufficient amounts of Vitamin B6, Vitamin B12, Vitamin E and Vitamin K in 100 calories.

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

• 100 calories of Oat Milk have 18.9 times more Calcium, 2.9 times more Manganese, 2.2 times more Phosphorus, 7.1 times more Selenium, 25.2 times more Sodium, 1.7 times more Zinc and 707.5 times more Water than Dark Chocolate 70%.
• While 100 kcal of Dark Chocolate, 70-85% Cacao Solids contain 1.6 times more Copper, 1.5 times more Iron and 1.3 times more Potassium than Oat Milk.
• Both Oat Milk and Dark Chocolate 70% contain similar levels of Magnesium per 100 calories.
• 100 calories of Dark Chocolate 70% lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oat Milk have 2.7 times more Omega 6, 2.4 times more Carbohydrate, 1.5 times more Fiber and 2.7 times more Protein than Dark Chocolate 70%.
• While 100 kcal of Dark Chocolate, 70-85% Cacao Solids contain 4.2 times more Fat, 11 times more Saturated Fat and 21.5 times more Sugars than Oat Milk.
• Both Oat Milk and Dark Chocolate 70% offer comparable quantities of Energy per 100 calories.
• 100 calories of Dark Chocolate 70% provide inadequate amounts of Omega 6
• Both Oat Milk as well as Dark Chocolate, 70-85% Cacao Solids provide inadequate amounts of Omega 3 in 100 calories.