Comparing Nutrients in 300 calories Baking Chocolate Mexican Squares VS Chocolate-flavored hazelnut spread

Weight per 300 calories

• Baking Chocolate Mexican Squares: 70.4g
• Chocolate-flavored hazelnut spread: 55.7g

Chocolate-flavored hazelnut spread has 1.3 times more energy per unit of mass than Baking chocolate, mexican, squares, which is very high in comparison to other foods. Baking Chocolate Mexican Squares having very high energy density.

Which food has more nutrients per 300 calories - Baking Chocolate Mexican Squares or Chocolate-flavored hazelnut spread?

Macros Ratio

	Protein	Fat	Carbs
Baking Chocolate Mexican Squares	3%	30%	67%
Chocolate-flavored hazelnut spread	4%	50%	46%

Macro Nutrients

	Baking Chocolate Mexican Squares	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	17% 16.5g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	49.4% 16g	32g per day for Men 19-50 years
Omega 3	3.17% 0.051g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.5g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	67.4% 49g	41.5% 30g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.4% 2.8g	7.9% 3g	38g per day for Men 19-50 years
Protein	4.58% 2.56g	5.38% 3g	56g per day for Men 19-50 years

Vitamins

	Baking Chocolate Mexican Squares	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.062% 0.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.35% 0.04mg	3.94% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	7.28% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.05% 1.3mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.84% 0.024mg	3.5% 0.046mg	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	0.88% 3.52μg	1.95% 7.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.26% 0.15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.078% 0.07mg	0% 0mg	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	1.7% 0.25mg	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.55μg	0.88% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking Chocolate Mexican Squares	Chocolate-flavored hazelnut spread	Recommended Dietary Allowance
Calcium	2.4% 24mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	29% 0.26mg	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	19% 1.54mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	16% 67mg	8.5% 35.6mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	21% 0.48mg	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	14.3% 100mg	12% 84.6mg	700mg per day for Men 19-50 years
Potassium	8.22% 280mg	6.66% 227mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.27μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.1mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	8.07% 0.89mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	0.016% 0.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baking Chocolate Mexican Squares vs Chocolate-flavored hazelnut spread:

• Baking chocolate, mexican, squares have 5.4 times more Vitamin B3 than Chocolate-flavored hazelnut spread.
• While Chocolate-flavored hazelnut spread contains 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B12 and 10.9 times more Vitamin E than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares and Chocolate-flavored hazelnut spread have similar amounts of Vitamin B1 per 300 kcal.
• Both Baking chocolate, mexican, squares as well as Chocolate-flavored hazelnut spread have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Baking Chocolate Mexican Squares vs Chocolate-flavored hazelnut spread:

• Baking chocolate, mexican, squares have 1.8 times more Copper, 1.9 times more Magnesium, 1.2 times more Potassium and 1.5 times more Zinc than Chocolate-flavored hazelnut spread.
• While Chocolate-flavored hazelnut spread contains 2.5 times more Calcium, 1.6 times more Iron, 1.5 times more Manganese and 1.6 times more Selenium than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares and Chocolate-flavored hazelnut spread have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baking chocolate, mexican, squares have more Omega 3, more Omega 6, 1.6 times more Carbohydrate and 1.6 times more Sugars than Chocolate-flavored hazelnut spread.
• While Chocolate-flavored hazelnut spread contains 1.5 times more Fat and 2.6 times more Saturated Fat than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares and Chocolate-flavored hazelnut spread have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Baking chocolate, mexican, squares as well as Chocolate-flavored hazelnut spread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.