Comparing Nutrients in 1 kilogram 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	206% 5980kcal	NA	2900kcal per day for Men 19-50 years
Fat	439% 426g	518% 502g	97g per day for Men 19-50 years
Saturated Fat	766% 245g	NA	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	71.8% 12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	353% 459g	125% 162g	130g per day for Men 19-50 years
Sugars	331% 240g	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	% 240g	NA	g per day for Men 19-50 years
Fiber	287% 109g	244% 93g	38g per day for Men 19-50 years
Protein	139% 78g	468% 262g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Almond Flour	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	575% 7.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.6% 10.5mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2303% 691μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	95% 378μg	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	39.3% 5.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Almond Flour	Recommended Dietary Allowance
Calcium	73% 730mg	232% 2320mg	1000mg per day for Men 19-50 years
Copper	1967% 17.7mg	1083% 9.75mg	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	1488% 119mg	403% 32.2mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	787% 18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	802% 361μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	440% 3080mg	731% 5120mg	700mg per day for Men 19-50 years
Potassium	210% 7150mg	196% 6670mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	13.5% 7.4μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.6% 8.94mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	255% 28mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	1.17% 43.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Almond Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Dark Chocolate 70% versus 1 kg of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dark Chocolate 70% vs Almond Flour:

• 1 kg of Almond Flour contains 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 1 kilogram for Dark Chocolate 70% vs Almond Flour:

• 1 kilogram of Dark Chocolate 70% has 1.8 times more Copper, 3.7 times more Iron and 9.2 times more Selenium than Almond Flour.
• While 1 kg of Almond Flour contains 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 one kilogram.
• 1 kilogram of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Chocolate 70% has 2.8 times more Carbohydrate than Almond Flour.
• While 1 kg of Almond Flour contains 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 one kilogram.