Comparing Nutrients in 1 pound Baking chocolate, unsweetened, liquid VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Baking chocolate, unsweetened, liquid	8%	69%	23%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Baking chocolate, unsweetened, liquid	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	74% 2141kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	358% 115g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	170% 2.72g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	269% 46g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	61.7% 80g	130g per day for Men 19-50 years
Sugars	0% 0g	28.5% 20.6g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	216% 82g	125% 47.6g	38g per day for Men 19-50 years
Protein	98% 55g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Baking chocolate, unsweetened, liquid	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.27mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	41% 0.54mg	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	21.5% 86μg	30.6% 122μg	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% 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	NA	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking chocolate, unsweetened, liquid	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	24.5% 245mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	963% 8.66mg	481% 4.33mg	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	235% 19mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	286% 1202mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	325% 7.5mg	485% 11mg	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	220% 1542mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	156% 5289mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	65% 36μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.11% 4.1g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking chocolate, unsweetened, liquid VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Baking chocolate, unsweetened, liquid versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baking chocolate, unsweetened, liquid vs Oil Roasted Almonds:

• 1 lb of Oil Roasted Almonds contains 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Baking chocolate, unsweetened, liquid vs Oil Roasted Almonds:

• 1 pound of Baking chocolate, unsweetened, liquid has 2 times more Copper, 1.7 times more Potassium and 1.9 times more Selenium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 5.4 times more Calcium, 1.5 times more Manganese and 1.4 times more Phosphorus than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Oil Roasted Almonds contain similar levels of Iron, Magnesium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baking chocolate, unsweetened, liquid has 6 times more Saturated Fat, more Omega 3, 2 times more Carbohydrate and 1.7 times more Fiber than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.3 times more Energy, 1.3 times more Omega 6, more Sugars and 1.8 times more Protein than Baking chocolate, unsweetened, liquid.
• Both Baking chocolate, unsweetened, liquid and Oil Roasted Almonds offer comparable quantities of Fat per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3