Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Oil Roasted Almonds	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	209% 6070kcal	147% 4260kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	161% 156g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	269% 86g	32g per day for Men 19-50 years
Omega 3	0% 0g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	55.4% 9.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	595% 774g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	957% 694g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	105% 40g	38g per day for Men 19-50 years
Protein	379% 212g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	76.7% 0.92mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	26% 0.34mg	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	67.5% 270μg	12.5% 50μg	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	1.1% 1mg	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	1731% 260mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	291% 2910mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	744% 6.7mg	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	460% 36.8mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	226% 950mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	195% 4.5mg	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	666% 4660mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	115% 12.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Baking Chocolate Mexican Squares per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Baking Chocolate Mexican Squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Baking Chocolate Mexican Squares:

• 1 kilogram of Oil Roasted Almonds has 1.6 times more Vitamin B1, 7.4 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 3.5 times more Vitamin B6, 5.4 times more Vitamin B9 and 72.1 times more Vitamin E than Baking Chocolate Mexican Squares.
• 1 kilogram of Baking Chocolate Mexican Squares have insufficient amounts of Vitamin B9
• Both Oil Roasted Almonds as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Baking Chocolate Mexican Squares:

• 1 kilogram of Oil Roasted Almonds has 8.6 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 5.5 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium, 2.3 times more Selenium and 2.4 times more Zinc than Baking Chocolate Mexican Squares.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.4 times more Energy, 3.5 times more Fat, 14.4 times more Omega 6, 2.6 times more Fiber and 5.8 times more Protein than Baking Chocolate Mexican Squares.
• While 1 kg of Baking chocolate, mexican, squares contains 2 times more Saturated Fat, more Omega 3, 4.4 times more Carbohydrate and 15.3 times more Sugars than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3