Comparing Nutrients in 14 ounces Almond Flour VS Dark Chocolate 70%

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Dark Chocolate 70%	5%	64%	31%

Macro Nutrients

	Almond Flour	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	NA	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	174% 169g	97g per day for Men 19-50 years
Saturated Fat	NA	304% 97g	32g per day for Men 19-50 years
Omega 3	NA	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	28.5% 4.84g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	140% 182g	130g per day for Men 19-50 years
Sugars	NA	131% 95g	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	% 95g	g per day for Men 19-50 years
Fiber	97% 36.8g	114% 43.3g	38g per day for Men 19-50 years
Protein	186% 104g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	92% 921mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	781% 7.03mg	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	160% 12.8mg	590% 47.2mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	336% 7.74mg	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	175% 1222mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	83.5% 2838mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Dark Chocolate 70% per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond Flour versus 14 oz of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond Flour vs Dark Chocolate 70%:

• 14 ounces of Almond Flour have 3.3 times more Vitamin B1, 9.6 times more Vitamin B2, 3.8 times more Vitamin B3 and 2.6 times more Vitamin B6 than Dark Chocolate 70%.

Comparing minerals per 14 ounces for Almond Flour vs Dark Chocolate 70%:

• 14 ounces of Almond Flour have 3.2 times more Calcium and 1.7 times more Phosphorus than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.8 times more Copper, 3.7 times more Iron and 9.2 times more Selenium than Almond Flour.
• Both Almond Flour and Dark Chocolate 70% contain similar levels of Magnesium, Manganese, Potassium and Zinc per 14 ounces.
• 14 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond Flour have 3.4 times more Protein than Dark Chocolate 70%.
• While 14 oz of Dark Chocolate, 70-85% Cacao Solids contain 2.8 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Dark Chocolate 70% offer comparable quantities of Fat and Fiber per 14 ounces.