but going bak to cooking again still means sugar lots of sauces have sugar in the recipe weather its made in the factory or your kitchen
Not to mention natural out of the ground/tree foods. Fruit for example and to a lesser degree veg. For comparison...
Dark Chocolate = 47g/100g (47%)
Cake ~= 30-35g / 100g (35%)
Single average orange = 12g (+ another 5 grams of non-basic-sugar carbohydrate)
Coca Cola = 11g/100g (11%)
Single 100g apple = 10g (10%)
Peas = 6g / 100g (6%)
Carrot = 5g (5%)
Single large potato = 3g
Beer, 0g. (Sugar ferments out), but calories are as high as 400 per litre due to more complex sugars and carbohydrates.
What this means in terms of "daily allowance", for a woman, is that a single orange as one of their "5 a day" takes them to nearly 50%. If they had an apple and an orange they are close to the limit and would be unable to eat virtual any other food without busting their limit. Opening questions about how you are meant to have 5 a day of fruit and veg when it will max out or exceed your supposed recommended daily allowance of 25g women, 38g men. 100g of dark chocolate would be well over your daily allowance.
Just stop eating
too much, and you'll be fine.
I would be interested in seeing a diet that meets all of the recommended daily allowances across the board. I expect it would be very difficult and probably not very appealing.