Comparing Nutrients in 14 ounces Baking Chocolate Mexican Squares VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Baking Chocolate Mexican Squares	3%	30%	67%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Baking Chocolate Mexican Squares	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	58.3% 1691kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	63.8% 62g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	22% 3.74g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 307g	54% 70g	130g per day for Men 19-50 years
Sugars	380% 275g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	41.8% 16g	110% 41.7g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Baking Chocolate Mexican Squares	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.53% 1.43mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking Chocolate Mexican Squares	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13.5% 135mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	421% 3.8mg	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	108% 8.65mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	425% 9.76mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	80.5% 564mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	46.3% 1576mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.17% 6.3g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking Chocolate Mexican Squares VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Baking Chocolate Mexican Squares versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baking Chocolate Mexican Squares vs Oil Roasted Almonds:

• 14 oz of Oil Roasted Almonds contain 1.6 times more Vitamin B1, 7.4 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 3.5 times more Vitamin B6, 5.4 times more Vitamin B9 and 72.1 times more Vitamin E than Baking chocolate, mexican, squares.
• 14 ounces of Baking Chocolate Mexican Squares have insufficient amounts of Vitamin B9
• Both Baking chocolate, mexican, squares as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Baking Chocolate Mexican Squares vs Oil Roasted Almonds:

• 14 oz of Oil Roasted Almonds contain 8.6 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 5.5 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium, 2.3 times more Selenium and 2.4 times more Zinc than Baking chocolate, mexican, squares.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baking Chocolate Mexican Squares have 2 times more Saturated Fat, more Omega 3, 4.4 times more Carbohydrate and 15.3 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.4 times more Energy, 3.5 times more Fat, 14.4 times more Omega 6, 2.6 times more Fiber and 5.8 times more Protein than Baking chocolate, mexican, squares.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3