Comparing Nutrients in 1 pound Almond Flour VS Dark Chocolate 70%

Macros Ratio

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

Macro Nutrients

	Almond Flour	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	NA	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	235% 228g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	NA	347% 111g	32g per day for Men 19-50 years
Omega 3	NA	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	32.6% 5.53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	150% 109g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 109g	g per day for Men 19-50 years
Fiber	111% 42g	130% 49.4g	38g per day for Men 19-50 years
Protein	212% 119g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1045% 313μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 171μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	105% 1052mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	491% 4.42mg	892% 8.03mg	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	183% 14.6mg	675% 54mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	385% 8.85mg	2.3mg per day for Men 19-50 years
Molybdenum	364% 164μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	332% 2322mg	200% 1397mg	700mg per day for Men 19-50 years
Potassium	89% 3025mg	95% 3243mg	3400mg per day for Men 19-50 years
Selenium	6.1% 3.37μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.06mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.17% 6.2g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Almond Flour has 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%.

Comparing minerals per 1 pound for Almond Flour vs Dark Chocolate 70%:

• 1 pound of Almond Flour has 3.2 times more Calcium and 1.7 times more Phosphorus than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 1.8 times more Copper, 3.7 times more Iron and 9.2 times more Selenium than Almond Flour.
• Both Almond Flour and Dark Chocolate 70% contain similar levels of Magnesium, Manganese, Potassium and Zinc per one pound.
• 1 pound of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond Flour has 3.4 times more Protein than Dark Chocolate 70%.
• While 1 lb of Dark Chocolate, 70-85% Cacao Solids contains 2.8 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Dark Chocolate 70% offer comparable quantities of Fat and Fiber per one pound.