Nutrition Comparison Tool
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Dark Chocolate (60-69% Cocoa)
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Medjool Dates
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 100 grams (x1) 29% DV 579 calories
  • Medjool Dates 100 grams (x1) 14% DV 277 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 100 grams (x1) 49% DV 38.3g
  • Medjool Dates 100 grams (x1) 0% DV 0.15g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 100 grams (x1) 19% DV 52.4g
  • Medjool Dates 100 grams (x1) 27% DV 75g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 100 grams (x1) 12% DV 6.1g
  • Medjool Dates 100 grams (x1) 4% DV 1.8g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 100 grams (x1) 2% DV 6mg
  • Medjool Dates 100 grams (x1) --% DV --mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 100 grams (x1) 110% DV 22g
  • Medjool Dates 100 grams (x1) --% DV --g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 100 grams (x1) 29% DV 8g
  • Medjool Dates 100 grams (x1) 24% DV 6.7g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 100 grams (x1) 73% DV 36.7g
  • Medjool Dates 100 grams (x1) 133% DV 66.5g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 100 grams (x1) 35% DV 6.3mg
  • Medjool Dates 100 grams (x1) 5% DV 0.9mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 100 grams (x1) 5% DV 62mg
  • Medjool Dates 100 grams (x1) 5% DV 64mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 100 grams (x1) 12% DV 567mg
  • Medjool Dates 100 grams (x1) 15% DV 696mg
Comparison Table

Table Legend

  1. Dark Chocolate (60-69% Cocoa)
  2. Medjool Dates
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 100 100
Calories
(%DV)		 579
(29%)		 277
(14%)
Fat (g)
(%DV)		 38.3
(49%)		 0.15
(0%)
Protein (g)
(%DV)		 6.1
(12%)		 1.8
(4%)
Carbohydrate (g)
(%DV)		 52.4
(19%)		 75
(27%)
Sugars (g)
(%DV)		 36.7
(73%)		 66.5
(133%)
Fiber (g)
(%DV)		 8
(29%)		 6.7
(24%)
Cholesterol (mg)
(%DV)		 6
(2%)		 --
(--%)
Saturated Fats (g)
(%DV)		 22
(110%)		 --
(--%)
Net-Carbs (g) 44.4
68.3
Trans Fatty Acids (g) 0.08
0
  Minerals
Food # 1 2
Weight (g) 100 100
Calcium (mg)
(%DV)		 62
(5%)		 64
(5%)
Iron, Fe (mg)
(%DV)		 6.3
(35%)		 0.9
(5%)
Potassium, K (mg)
(%DV)		 567
(12%)		 696
(15%)
Magnesium (mg)
(%DV)		 176
(42%)		 54
(13%)
Phosphorus, P (mg)
(%DV)		 260
(21%)		 62
(5%)
Sodium (mg)
(%DV)		 10
(0%)		 1
(0%)
Zinc, Zn (mg)
(%DV)		 2.7
(24%)		 0.44
(4%)
Copper, Cu (mg)
(%DV)		 1.2
(139%)		 0.36
(40%)
Manganese (mg)
(%DV)		 1.3
(58%)		 0.3
(13%)
Selenium, Se (mcg)
(%DV)		 8.4
(15%)		 --
(--%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 100 100
Vitamin A, RAE (mcg)
(%DV)		 3
(0%)		 7
(1%)
Vitamin C (mg)
(%DV)		 --
(--%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.03
(3%)		 0.05
(4%)
Riboflavin (B2) (mg)
(%DV)		 0.05
(4%)		 0.06
(5%)
Niacin (B3) (mg)
(%DV)		 0.84
(5%)		 1.6
(10%)
Vitamin B5 (PA) (mg)
(%DV)		 0.3
(6%)		 0.81
(16%)
Vitamin B6 (mg)
(%DV)		 0.03
(2%)		 0.25
(15%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 --
(--%)		 15
(4%)
Folic acid (mcg)
(%)		 --
(--%)		 0
(0%)
Food Folate (mcg)
(%)		 --
(--%)		 15
(4%)
Folate DFE (mcg)
(%)		 --
(--%)		 15
(4%)
Choline (mg)
(%DV)		 --
(--%)		 9.9
(2%)
Vitamin B12 (mcg)
(%DV)		 0.18
(8%)		 --
(--%)
Retinol (mcg) --
--
Carotene, beta (mcg)
(%RDA)		 25
(0%)		 89
(1%)
Carotene, alpha (mcg)
(%RDA)		 9
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 1
(0%)		 0
(0%)
Vitamin A, IU (IU) 50 149
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 32
23
Vitamin E (mg)
(%DV)		 0.59
(4%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 --
(--%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 --
(--%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 7.2
(6%)		 2.7
(2%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (K2) (mcg) 0
--
  Other
Food # 1 2
Weight (g) 100 100
Water (g) 1.3
21.3
Ash (g) 2
2
Alcohol (g) --
--
Caffeine (mg) 86
--
Theobromine (mg) 632
--
PRAL score -4.78
-13.76
  Carbohydrates
Food # 1 2
Weight (g) 100 100
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 36.4
0.53
Glucose (Dextrose) (g) 0
33.7
Fructose (g) 0
32
Lactose (g) 0.31
0
Maltose (g) 0
0.3
Galactose (g) 0
0
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 100 100
Monounsaturated Fats (g) 11.522
--
Polyunsaturated Fats (g) 1.221
--
Omega 3s (g)
(%AI)		 0.088
(5%)		 --
(--%)
Omega 6s (g)
(%AI)		 1.092
(6%)		 --
(--%)
Omega 3 to Omega 6 Ratio 0.08
--
Omega 6 to Omega 3 Ratio 12.41
--
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.088
(5%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
--
Docosapentaenoic Acid (DPA) (g) 0
--
Docosahexaenoic Acid (DHA) (g) 0
--
n-3-Eicosatrienoic Acid (20:3) (g) 0
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 1.091
--
gamma-Linolenic Acid (GLA) (g) 0
--
c-c-n6-Eicosadienoic Acid (g) 0.001
--
DHG-linolenic acid (DGLA) (g) 0
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0.04
--
Caproic (6:0) (g) 0.03
--
Caprylic Acid (8:0) (g) 0.02
--
Capric Acid (10:0) (g) 0.064
--
Lauric Acid (12:0) (g) 0.056
--
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.192
--
Pentadecanoic Acid (15:0) (g) 0.027
--
Palmitic Acid (16:0) (g) 9.198
--
Margaric Acid (17:0) (g) 0.081
--
Stearic Acid (18:0) (g) 11.86
--
Arachidic Acid (20:0) (g) 0.364
--
Behenic Acid (22:0) (g) 0.062
--
Lignoceric Acid (24:0) (g) 0.035
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.013
--
Pentadecenoic Acid (15:1) (g) 0
--
Palmitoleic Acid (16:1) (g) 0.116
--
cis-Palmitoleic Acid (16:1 cis) (g) 0.11
--
Heptadecenoic Acid (17:1) (g) 0
--
Oleic Acid (18:1) (g) 11.373
--
c-Oleic Acid (18:1 cis) (g) 11.318
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.021
--
Docosenoic Acid (22:1) (g) 0
--
c-Docosenoic Acid (22:1 c) (g) 0
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.126
--
Conjugated Linoleic Acid (CLAs) (g) 0.017
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.088
--
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
--
Eicosatrienoic Acid (20:3) (g) 0
--
Eicosatetraenoic Acid 20:4 (g) 0
--
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) 0.003
--
Trans Fats  
t-Polyenoic Fats (g) 0.017
--
t-Monoenoic Fats (g) 0.061
--
t-Palmitoleic Acid (16:1 t) (g) 0.006
--
t-Oleic Acid (18:1 t) (g) 0.055
--
t-Docosenoic Acid (22:1 t) (g) 0
--
t-Octadecadienoic Acid (18:2 t) (g) 0.017
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) 0.029
--
Campesterol (g) 0.012
--
Beta-sitosterol (g) 0.075
--
Amino Acids
Food # 1 2
Weight (g) 100 100
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 29
(4%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 45
(3%)
Leucine (mg)
(%RDI)		 --
(--%)		 82
(3%)
Lysine (mg)
(%RDI)		 --
(--%)		 54
(3%)
Methionine (mg)
(%RDI)		 --
(--%)		 17
(2%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 48
(5%)
Threonine (mg)
(%RDI)		 --
(--%)		 42
(4%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 7
(3%)
Valine (mg)
(%RDI)		 --
(--%)		 66
(4%)
Conditional  
Arginine (mg) --
60
Cystine (mg)
(%RDI)		 --
(--%)		 46
(16%)
Glycine (mg) --
90
Proline (mg) --
111
Tyrosine (mg)
(%RDI)		 --
(--%)		 16
(2%)
Non-Essential  
Alanine (mg) --
78
Aspartic acid (mg) --
220
Betaine (mg) --
0.4
Glutamic acid (mg) --
265
Hydroxyproline (mg) --
--
Serine (mg) --
62
Data Source
Dark Chocolate (60-69% Cocoa)
USDA Food Data Central Standard Release (Common)
Medjool Dates
USDA Food Data Central Standard Release (Common)