Comparing Nutrients in 5 ounces Baking Chocolate Mexican Squares VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Baking Chocolate Mexican Squares	3%	30%	67%
Almond paste	8%	52%	40%

Macro Nutrients

	Baking Chocolate Mexican Squares	Almond paste	Recommended Dietary Allowance
Energy	21% 604kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	22.8% 22g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	7.85% 1.34g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.4% 110g	52% 67.8g	130g per day for Men 19-50 years
Sugars	136% 98g	71% 51.4g	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	15% 5.67g	18% 6.8g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Baking Chocolate Mexican Squares	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.2% 2.6mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	3.93% 0.051mg	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	1.77% 7.1μg	26% 103μg	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	0.16% 0.14mg	0.16% 0.14mg	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	3.4% 0.51mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking Chocolate Mexican Squares	Almond paste	Recommended Dietary Allowance
Calcium	4.8% 48mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	71.5% 0.64mg	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	38.6% 3.1mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	52.8% 1.2mg	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	28.8% 201mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	16.6% 563mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.061% 2.25g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Baking Chocolate Mexican Squares VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Baking Chocolate Mexican Squares versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baking Chocolate Mexican Squares vs Almond paste:

• 5 ounces of Baking Chocolate Mexican Squares have 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Almond paste.
• While 5 oz of Almond paste contain 1.4 times more Vitamin B1, 3.9 times more Vitamin B2, 14.6 times more Vitamin B9 and 37.6 times more Vitamin E than Baking chocolate, mexican, squares.
• Both Baking Chocolate Mexican Squares and Almond paste provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Baking Chocolate Mexican Squares have insufficient amounts of Vitamin B9
• Both Baking chocolate, mexican, squares as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Baking Chocolate Mexican Squares vs Almond paste:

• 5 ounces of Baking Chocolate Mexican Squares have 1.5 times more Copper, 1.4 times more Iron and 1.3 times more Potassium than Almond paste.
• While 5 oz of Almond paste contain 5.1 times more Calcium, 1.4 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus and 2.3 times more Selenium than Baking chocolate, mexican, squares.
• Both Baking Chocolate Mexican Squares and Almond paste contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baking Chocolate Mexican Squares have 3.3 times more Saturated Fat, 1.6 times more Carbohydrate and 1.9 times more Sugars than Almond paste.
• While 5 oz of Almond paste contain 1.8 times more Fat, 2.8 times more Omega 3, 5.9 times more Omega 6 and 2.5 times more Protein than Baking chocolate, mexican, squares.
• Both Baking Chocolate Mexican Squares and Almond paste offer comparable quantities of Energy and Fiber per five ounces.