Comparing Nutrients in 1 pound Almonds VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Almonds	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	91% 2626kcal	66.6% 1932kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	73% 70.7g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	122% 39g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	25% 4.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	270% 351g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	434% 315g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	47.7% 18g	38g per day for Men 19-50 years
Protein	171% 96g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	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	77.5% 0.93mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	5.67% 22.7μg	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	0.5% 0.45mg	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	775% 116mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	122% 1220mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	338% 3.04mg	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	210% 17mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	88.5% 2.04mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	53% 1801mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.19% 7.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Baking Chocolate Mexican Squares:

• Almonds have 3.6 times more Vitamin B1, 10.8 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 4 times more Vitamin B6, 8.8 times more Vitamin B9 and 71.2 times more Vitamin E than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain more Vitamin K than Almonds.
• Both Almonds as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Baking Chocolate Mexican Squares:

• Almonds have 7.9 times more Calcium, 1.5 times more Copper, 1.7 times more Iron, 2.8 times more Magnesium, 4.9 times more Manganese, 3.4 times more Phosphorus, 1.8 times more Potassium, 2.3 times more Selenium and 2.5 times more Zinc than Baking chocolate, mexican, squares.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.4 times more Energy, 3.2 times more Fat, 13.1 times more Omega 6, 3.1 times more Fiber and 5.8 times more Protein than Baking chocolate, mexican, squares.
• While Baking chocolate, mexican, squares contain 2.3 times more Saturated Fat, 24 times more Omega 3, 3.6 times more Carbohydrate and 16 times more Sugars than Almonds.
• Both Almonds as well as Baking chocolate, mexican, squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.