Name

Quantity in 100g chocolate

% of the RDA per 100g of chocolate

In which chocolate types?

Functions?

Vitamin A

16-73 mg

2-9.1%

Mostly found in milk and white chocolate, and to a lesser extent in dark chocolate.

Necessary to build up resistance. Promotes vision. Helps in balanced growth. Plays a role in maintaining the healthy condition of the skin, the surface of the eye, the gums and the hair.

Vitamin B-complex

B1: 0,1 mg
B2: 0,2-0,4 mg
B3: 0,2-1,1 mg
B5: 0,5-0,7 mg
B11: 15-17 mg
B12: 0-1 mg

B1: 7%
B 2: 12-25%
B3: 1-6%
B5: 8-11%
B11: 7-8%
B12: 0-100%

Cocoa and dark chocolate contain vitamins B1, B2, B3, B5 and B11 (also known as M or folic acid). Milk- and white chocolate contain a small amount of vitamin B5 and an exceptionally large amount of B12. Vitamins B5 and B12 come from the addition of milk powders to the recipe.

Ensure, in combination with other vitamins, the release of energy from food and the formation of the body's building blocks.

Vitamin D

±1.6-1.8 mg

±32-36%

In dark, milk and white chocolate.

Necessary to build and maintain strong teeth and bones. Promotes the uptake of calcium and phosphorus in the body. Plays a role in maintaining the immune system.

Vitamin E

±2.5-3.1 mg

±25-32%

In dark, milk and white chocolate.

Necessary in the production of red blood cells and in building muscle and other tissue.
- Has anti-oxidant properties: protects poly-unsaturated fatty acids acids against oxidation.
- Protects cell walls.

Name

Quantity in 100g chocolate

% of the RDA per 100g of chocolate

In which chocolate types?

Functions?

Calcium

30-300 mg

3-40%

Mostly found in milk and white chocolate, and to a lesser extent in dark chocolate.

Needed for the formation and maintenance of bones and teeth. Together with vitamin A, aids coagulation of blood (with wounds of haemorrhage). Plays a role in muscular function.

Magnesium

20-170 mg

6-60%

The strongest concentrations are found in dark chocolate.

Collaborates in the maintenance of a strong skeletal system. Primarily active in the promotion of the function of the memory and the brain and in preventing depression.

Copper

0-2 mg Along with curry powder, cocoa is one of the richest vegetable sources of copper.

0-60%

Mostly found in dark chocolate, and to a lesser extent in milk chocolate.

Probably has a role in countering cardiovascular disease.

Iron

0,3-5 mg

2-35%

Mostly found in dark chocolate.

Active in the transport of oxygen to all body tissues.

Phosphorus

200-270 mg

25-35%

Only in milk and dark chocolate.

Involved in the maintenance of a strong skeletal system. Has a role in the utilisation of energy arising from food.

Zinc

1-3 mg

7-17%

The highest concentrations are found in dark chocolate.

An important role in the take-up of nutritional elements from macro-nutrients. Involved in cell growth and the repair of tissue in the human body.

Manganese

0-3 mg

0-100%

The highest concentrations are found in dark chocolate, and to a lesser extent in milk chocolate.

Helps in the functioning of the nervous system