Comparing Nutrients in 14 ounces Blanched Almonds VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Blanched Almonds	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	80.7% 2342kcal	58.3% 1691kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	63.8% 62g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	107% 34g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	22% 3.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	236% 307g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	380% 275g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	152% 85g	25.8% 14.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	10.4% 0.13mg	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	48.6% 194μg	4.96% 20μg	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	0.44% 0.4mg	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	628% 94mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	94% 937mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	295% 2.66mg	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	163% 13mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	77.5% 1.8mg	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	273% 1909mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	46.3% 1576mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.17% 6.3g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.4 times more Vitamin B1, 6.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5, 3.4 times more Vitamin B6, 9.8 times more Vitamin B9 and 66 times more Vitamin E than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Blanched Almonds have 6.9 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 4.1 times more Manganese, 3.4 times more Phosphorus, 1.7 times more Potassium, 1.8 times more Selenium, 6.3 times more Sodium and 2.4 times more Zinc than Baking chocolate, mexican, squares.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.4 times more Energy, 3.4 times more Fat, 13.1 times more Omega 6, 2.5 times more Fiber and 5.9 times more Protein than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 2.2 times more Saturated Fat, 18 times more Omega 3, 4.1 times more Carbohydrate and 15 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Baking chocolate, mexican, squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.