Comparing Nutrients in 5 ounces Candies, peanut bar VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Candies, peanut bar	11%	55%	34%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Candies, peanut bar	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	25.5% 740kcal	11% 323kcal	2900kcal per day for Men 19-50 years
Fat	49.2% 47.8g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.63g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	88.8% 15g	3.67% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.7% 67g	63% 82g	130g per day for Men 19-50 years
Sugars	82.5% 60g	3.42% 2.5g	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	15.3% 5.8g	138% 52.4g	38g per day for Men 19-50 years
Protein	39.2% 22g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Candies, peanut bar	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	13% 0.17mg	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	26.6% 106μg	11.3% 45.4μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.7% 5.8mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, peanut bar	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	11% 111mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	597% 5.37mg	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	17% 1.37mg	246% 19.6mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	168% 707mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	236% 5.44mg	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	62.4% 437mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	12% 6.66μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	50.8% 5.6mg	87.8% 9.65mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, peanut bar VS Cocoa, dry powder, unsweetened per 5 oz

Compare the macro and micronutrient content in 5 oz of Candies, peanut bar versus 5 oz of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Candies, peanut bar vs Cocoa, dry powder, unsweetened:

• 5 ounces of Candies, peanut bar have 1.3 times more Vitamin B1, 3.6 times more Vitamin B3, 3.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 41 times more Vitamin E than Cocoa, dry powder, unsweetened.
• While 5 oz of Cocoa, dry powder, unsweetened contain 1.7 times more Vitamin B2 and more Vitamin K than Candies, peanut bar.
• 5 ounces of Candies, peanut bar have insufficient amounts of Vitamin K
• 5 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin E
• Both Candies, peanut bar as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Candies, peanut bar vs Cocoa, dry powder, unsweetened:

• 5 ounces of Candies, peanut bar have 7.4 times more Sodium than Cocoa, dry powder, unsweetened.
• While 5 oz of Cocoa, dry powder, unsweetened contain 1.6 times more Calcium, 4.9 times more Copper, 14.3 times more Iron, 4.5 times more Magnesium, 3.1 times more Manganese, 2.4 times more Phosphorus, 3.7 times more Potassium, 3 times more Selenium and 1.7 times more Zinc than Candies, peanut bar.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candies, peanut bar have 2.3 times more Energy, 2.5 times more Fat, 24.2 times more Omega 6 and 24.1 times more Sugars than Cocoa, dry powder, unsweetened.
• While 5 oz of Cocoa, dry powder, unsweetened contain 1.7 times more Saturated Fat, 9 times more Fiber and 1.3 times more Protein than Candies, peanut bar.
• Both Candies, peanut bar and Cocoa, dry powder, unsweetened offer comparable quantities of Carbohydrate per five ounces.
• Both Candies, peanut bar as well as Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3 in five ounces.