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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 14 oz of Almond Flour contain 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, 70-85% Cacao Solids.

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

• 14 ounces of Dark Chocolate 70% have 1.8 times more Copper, 3.7 times more Iron and 9.2 times more Selenium than Almond Flour.
• While 14 oz of Almond Flour contain 3.2 times more Calcium and 1.7 times more Phosphorus than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Almond Flour 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 Dark Chocolate 70% have 2.8 times more Carbohydrate than Almond Flour.
• While 14 oz of Almond Flour contain 3.4 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Almond Flour offer comparable quantities of Fat and Fiber per 14 ounces.