Comparing Nutrients in 14 ounces Dark Chocolate 70% VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Dark Chocolate 70%	Blanched Almonds	Recommended Dietary Allowance
Energy	82% 2373kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	174% 169g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	304% 97g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.84g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 182g	57% 74g	130g per day for Men 19-50 years
Sugars	131% 95g	25.3% 18.4g	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	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	% 0g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 95g	% 17.7g	g per day for Men 19-50 years
Fiber	114% 43.3g	103% 39.3g	38g per day for Men 19-50 years
Protein	55.2% 31g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	35% 0.46mg	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	NA	48.6% 194μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Blanched Almonds	Recommended Dietary Allowance
Calcium	29% 290mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	781% 7.03mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	83.5% 2838mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dark Chocolate 70% vs Blanched Almonds:

• Dark Chocolate, 70-85% Cacao Solids have 1.3 times more Vitamin B5 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5.6 times more Vitamin B1, 9.1 times more Vitamin B2, 3.3 times more Vitamin B3, 3 times more Vitamin B6 and 40.3 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Blanched Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Dark Chocolate 70% vs Blanched Almonds:

• Dark Chocolate, 70-85% Cacao Solids have 1.7 times more Copper, 3.6 times more Iron and 2.1 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Calcium and 1.6 times more Phosphorus than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Blanched Almonds have similar amounts of Magnesium, Manganese, Potassium, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dark Chocolate, 70-85% Cacao Solids have 6.2 times more Saturated Fat, 8.5 times more Omega 3, 2.5 times more Carbohydrate and 5.2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 10.1 times more Omega 6 and 2.7 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Blanched Almonds have similar amounts of Energy, Fat and Fiber per 14 oz.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.