Nutrition Comparison Tool
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Dark Chocolate (60-69% Cocoa)
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Medjool Dates
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 1 oz (x1) 8% DV 164 calories
  • Medjool Dates 1 date, pitted (x1) 3% DV 66 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 1 oz (x1) 14% DV 10.9g
  • Medjool Dates 1 date, pitted (x1) 0% DV 0.04g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 1 oz (x1) 5% DV 14.9g
  • Medjool Dates 1 date, pitted (x1) 7% DV 18g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 1 oz (x1) 3% DV 1.7g
  • Medjool Dates 1 date, pitted (x1) 1% DV 0.43g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 1 oz (x1) 1% DV 1.7mg
  • Medjool Dates 1 date, pitted (x1) --% DV --mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 1 oz (x1) 31% DV 6.3g
  • Medjool Dates 1 date, pitted (x1) --% DV --g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 1 oz (x1) 8% DV 2.3g
  • Medjool Dates 1 date, pitted (x1) 6% DV 1.6g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 1 oz (x1) 21% DV 10.4g
  • Medjool Dates 1 date, pitted (x1) 32% DV 16g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 1 oz (x1) 10% DV 1.8mg
  • Medjool Dates 1 date, pitted (x1) 1% DV 0.22mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 1 oz (x1) 1% DV 17.6mg
  • Medjool Dates 1 date, pitted (x1) 1% DV 15.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Dark Chocolate (60-69% Cocoa) 1 oz (x1) 3% DV 161mg
  • Medjool Dates 1 date, pitted (x1) 4% DV 167mg
Comparison Table

Table Legend

  1. Dark Chocolate (60-69% Cocoa)
  2. Medjool Dates
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 28 24
Calories
(%DV)		 164
(8%)		 66
(3%)
Fat (g)
(%DV)		 10.9
(14%)		 0.04
(0%)
Protein (g)
(%DV)		 1.7
(3%)		 0.43
(1%)
Carbohydrate (g)
(%DV)		 14.9
(5%)		 18
(7%)
Sugars (g)
(%DV)		 10.4
(21%)		 16
(32%)
Fiber (g)
(%DV)		 2.3
(8%)		 1.6
(6%)
Cholesterol (mg)
(%DV)		 1.7
(1%)		 --
(--%)
Saturated Fats (g)
(%DV)		 6.3
(31%)		 --
(--%)
Net-Carbs (g) 12.6
16.4
Trans Fatty Acids (g) 0.02
0
  Minerals
Food # 1 2
Weight (g) 28 24
Calcium (mg)
(%DV)		 17.6
(1%)		 15.4
(1%)
Iron, Fe (mg)
(%DV)		 1.8
(10%)		 0.22
(1%)
Potassium, K (mg)
(%DV)		 161
(3%)		 167
(4%)
Magnesium (mg)
(%DV)		 50
(12%)		 13
(3%)
Phosphorus, P (mg)
(%DV)		 73.8
(6%)		 14.9
(1%)
Sodium (mg)
(%DV)		 2.8
(0%)		 0.24
(0%)
Zinc, Zn (mg)
(%DV)		 0.75
(7%)		 0.11
(1%)
Copper, Cu (mg)
(%DV)		 0.35
(39%)		 0.09
(10%)
Manganese (mg)
(%DV)		 0.38
(16%)		 0.07
(3%)
Selenium, Se (mcg)
(%DV)		 2.4
(4%)		 --
(--%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 28 24
Vitamin A, RAE (mcg)
(%DV)		 0.85
(0%)		 1.7
(0%)
Vitamin C (mg)
(%DV)		 --
(--%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.01
(1%)		 0.01
(1%)
Riboflavin (B2) (mg)
(%DV)		 0.01
(1%)		 0.01
(1%)
Niacin (B3) (mg)
(%DV)		 0.24
(1%)		 0.39
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.09
(2%)		 0.19
(4%)
Vitamin B6 (mg)
(%DV)		 0.01
(1%)		 0.06
(4%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 --
(--%)		 3.6
(1%)
Folic acid (mcg)
(%)		 --
(--%)		 0
(0%)
Food Folate (mcg)
(%)		 --
(--%)		 3.6
(1%)
Folate DFE (mcg)
(%)		 --
(--%)		 3.6
(1%)
Choline (mg)
(%DV)		 --
(--%)		 2.4
(0%)
Vitamin B12 (mcg)
(%DV)		 0.05
(2%)		 --
(--%)
Retinol (mcg) --
--
Carotene, beta (mcg)
(%RDA)		 7.1
(0%)		 21.4
(0%)
Carotene, alpha (mcg)
(%RDA)		 2.6
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0.28
(0%)		 0
(0%)
Vitamin A, IU (IU) 14.2 35.8
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 9.1
5.5
Vitamin E (mg)
(%DV)		 0.17
(1%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 --
(--%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 --
(--%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 2
(2%)		 0.65
(1%)
Vitamin K1 (mcg) 0
0
Menaquinone-4 (K2) (mcg) 0
--
  Other
Food # 1 2
Weight (g) 28 24
Water (g) 0.36
5.1
Ash (g) 0.54
0.42
Alcohol (g) --
--
Caffeine (mg) 24.4
--
Theobromine (mg) 179.5
--
PRAL score -1.36
-3.3
  Carbohydrates
Food # 1 2
Weight (g) 28 24
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 10.3
0.13
Glucose (Dextrose) (g) 0
8.1
Fructose (g) 0
7.7
Lactose (g) 0.09
0
Maltose (g) 0
0.07
Galactose (g) 0
0
Starch (g) --
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 28 24
Monounsaturated Fats (g) 3.272
--
Polyunsaturated Fats (g) 0.347
--
Omega 3s (g)
(%AI)		 0.025
(2%)		 --
(--%)
Omega 6s (g)
(%AI)		 0.31
(2%)		 --
(--%)
Omega 3 to Omega 6 Ratio 0.08
--
Omega 6 to Omega 3 Ratio 12.41
--
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.025
(2%)		 --
(--%)
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) 0.31
--
gamma-Linolenic Acid (GLA) (g) 0
--
c-c-n6-Eicosadienoic Acid (g) 0
--
DHG-linolenic acid (DGLA) (g) 0
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0.011
--
Caproic (6:0) (g) 0.009
--
Caprylic Acid (8:0) (g) 0.006
--
Capric Acid (10:0) (g) 0.018
--
Lauric Acid (12:0) (g) 0.016
--
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.055
--
Pentadecanoic Acid (15:0) (g) 0.008
--
Palmitic Acid (16:0) (g) 2.612
--
Margaric Acid (17:0) (g) 0.023
--
Stearic Acid (18:0) (g) 3.368
--
Arachidic Acid (20:0) (g) 0.103
--
Behenic Acid (22:0) (g) 0.018
--
Lignoceric Acid (24:0) (g) 0.01
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.004
--
Pentadecenoic Acid (15:1) (g) 0
--
Palmitoleic Acid (16:1) (g) 0.033
--
cis-Palmitoleic Acid (16:1 cis) (g) 0.031
--
Heptadecenoic Acid (17:1) (g) 0
--
Oleic Acid (18:1) (g) 3.23
--
c-Oleic Acid (18:1 cis) (g) 3.214
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.006
--
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) 0.32
--
Conjugated Linoleic Acid (CLAs) (g) 0.005
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.025
--
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) 0.001
--
Trans Fats  
t-Polyenoic Fats (g) 0.005
--
t-Monoenoic Fats (g) 0.017
--
t-Palmitoleic Acid (16:1 t) (g) 0.002
--
t-Oleic Acid (18:1 t) (g) 0.016
--
t-Docosenoic Acid (22:1 t) (g) 0
--
t-Octadecadienoic Acid (18:2 t) (g) 0.005
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) 0.008
--
Campesterol (g) 0.003
--
Beta-sitosterol (g) 0.021
--
Amino Acids
Food # 1 2
Weight (g) 28 24
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 7
(1%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 11
(1%)
Leucine (mg)
(%RDI)		 --
(--%)		 20
(1%)
Lysine (mg)
(%RDI)		 --
(--%)		 13
(1%)
Methionine (mg)
(%RDI)		 --
(--%)		 4
(1%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 12
(1%)
Threonine (mg)
(%RDI)		 --
(--%)		 10
(1%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 2
(1%)
Valine (mg)
(%RDI)		 --
(--%)		 16
(1%)
Conditional  
Arginine (mg) --
14
Cystine (mg)
(%RDI)		 --
(--%)		 11
(4%)
Glycine (mg) --
22
Proline (mg) --
27
Tyrosine (mg)
(%RDI)		 --
(--%)		 4
(0%)
Non-Essential  
Alanine (mg) --
19
Aspartic acid (mg) --
53
Betaine (mg) --
0.1
Glutamic acid (mg) --
64
Hydroxyproline (mg) --
--
Serine (mg) --
15
Data Source
Dark Chocolate (60-69% Cocoa)
USDA Food Data Central Standard Release (Common)
Medjool Dates
USDA Food Data Central Standard Release (Common)