Comparing Nutrients in 14 ounces Cocoa, dry powder, unsweetened VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	31.2% 905kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	56% 54.4g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	94% 122g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	108% 78g	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	386% 147g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	139% 77.8g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	12.2% 0.16mg	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	31.8% 127μg	16% 63.5μg	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	9.7% 8.73mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	51% 508mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	1670% 15mg	31.3% 0.28mg	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	688% 55mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	472% 1980mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	662% 15.2mg	22.4% 0.52mg	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	416% 2913mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	178% 6049mg	9.1% 310mg	3400mg per day for Men 19-50 years
Selenium	103% 56.8μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	93% 1393mg	1500mg per day for Men 19-50 years
Zinc	246% 27mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.32% 12g	6.75% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Desserts, apple crisp, prepared-from-recipe per 14 oz

Compare the macro and micronutrient content in 14 oz of Cocoa, dry powder, unsweetened versus 14 oz of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cocoa, dry powder, unsweetened vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of Cocoa, dry powder, unsweetened have 3 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 3 times more Vitamin B6 and 2 times more Vitamin B9 than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain more Vitamin A, more Vitamin C, 3.8 times more Vitamin E and 1.6 times more Vitamin K than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Desserts, apple crisp, prepared-from-recipe provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 14 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Cocoa, dry powder, unsweetened as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cocoa, dry powder, unsweetened vs Desserts, apple crisp, prepared-from-recipe:

• 14 ounces of Cocoa, dry powder, unsweetened have 3.7 times more Calcium, 53.4 times more Copper, 16.9 times more Iron, 62.4 times more Magnesium, 29.5 times more Manganese, 26.2 times more Phosphorus, 19.5 times more Potassium, 4.1 times more Selenium and 37.8 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain 16.7 times more Sodium than Cocoa, dry powder, unsweetened.
• 14 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cocoa, dry powder, unsweetened have 1.4 times more Energy, 4 times more Fat, 11.8 times more Saturated Fat, 1.9 times more Carbohydrate, 26.4 times more Fiber and 11.2 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 14 oz of Desserts, apple crisp, prepared-from-recipe contain more Omega 3, 2.4 times more Omega 6 and 11.2 times more Sugars than Cocoa, dry powder, unsweetened.
• 14 ounces of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3