Comparing Nutrients in 14 ounces Candies, peanut bar VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Candies, peanut bar	11%	55%	34%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Candies, peanut bar	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	71.4% 2072kcal	31.2% 905kcal	2900kcal per day for Men 19-50 years
Fat	138% 134g	56% 54.4g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	249% 42.3g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	177% 230g	130g per day for Men 19-50 years
Sugars	231% 168g	9.6% 6.95g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	386% 147g	38g per day for Men 19-50 years
Protein	110% 61.5g	139% 77.8g	56g per day for Men 19-50 years

Vitamins

	Candies, peanut bar	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.4mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	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	74.4% 298μg	31.8% 127μg	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% 0mg	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	108% 16.3mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, peanut bar	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	31% 310mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	1670% 15mg	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	48% 3.85mg	688% 55mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	472% 1980mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	662% 15.2mg	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	175% 1222mg	416% 2913mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	178% 6049mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	103% 56.8μg	55μg per day for Men 19-50 years
Sodium	41.3% 619mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	246% 27mg	11mg per day for Men 19-50 years
Water	0.17% 6.35g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, peanut bar VS Cocoa, dry powder, unsweetened per 14 oz

Compare the macro and micronutrient content in 14 oz of Candies, peanut bar versus 14 oz of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Candies, peanut bar vs Cocoa, dry powder, unsweetened:

• 14 ounces of Candies, peanut bar have 1.3 times more Vitamin B1, 3.6 times more Vitamin B3, 3.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 41 times more Vitamin E than Cocoa, dry powder, unsweetened.
• While 14 oz of Cocoa, dry powder, unsweetened contain 1.7 times more Vitamin B2 and more Vitamin K than Candies, peanut bar.
• 14 ounces of Candies, peanut bar have insufficient amounts of Vitamin K
• 14 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin E
• Both Candies, peanut bar as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Candies, peanut bar vs Cocoa, dry powder, unsweetened:

• 14 ounces of Candies, peanut bar have 7.4 times more Sodium than Cocoa, dry powder, unsweetened.
• While 14 oz of Cocoa, dry powder, unsweetened contain 1.6 times more Calcium, 4.9 times more Copper, 14.3 times more Iron, 4.5 times more Magnesium, 3.1 times more Manganese, 2.4 times more Phosphorus, 3.7 times more Potassium, 3 times more Selenium and 1.7 times more Zinc than Candies, peanut bar.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Candies, peanut bar have 2.3 times more Energy, 2.5 times more Fat, 24.2 times more Omega 6 and 24.1 times more Sugars than Cocoa, dry powder, unsweetened.
• While 14 oz of Cocoa, dry powder, unsweetened contain 1.7 times more Saturated Fat, 9 times more Fiber and 1.3 times more Protein than Candies, peanut bar.
• Both Candies, peanut bar and Cocoa, dry powder, unsweetened offer comparable quantities of Carbohydrate per 14 ounces.
• Both Candies, peanut bar as well as Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3 in 14 ounces.