Comparing Nutrients in 5 ounces Cocoa, dry powder, unsweetened VS Candies, sesame crunch

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Candies, sesame crunch	8%	55%	37%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Candies, sesame crunch	Recommended Dietary Allowance
Energy	11% 323kcal	25.2% 731kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	48.7% 47.2g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	119% 20.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	55% 71.3g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	61% 44g	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	138% 52.4g	28.7% 11g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	29.4% 16.4g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Candies, sesame crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	53.5% 0.7mg	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	11.3% 45.4μg	18% 72.3μg	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	0.94% 0.14mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Candies, sesame crunch	Recommended Dietary Allowance
Calcium	18% 181mg	91% 906mg	1000mg per day for Men 19-50 years
Copper	597% 5.37mg	150% 1.35mg	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	246% 19.6mg	75.7% 6.05mg	8mg per day for Men 19-50 years
Magnesium	168% 707mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	236% 5.44mg	99% 2.3mg	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	149% 1040mg	83.4% 584mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	15.8% 237mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.65mg	48.5% 5.33mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Candies, sesame crunch per 5 oz

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

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

• 5 ounces of Cocoa, dry powder, unsweetened have 1.5 times more Vitamin B2, 7.7 times more Vitamin B5 and more Vitamin K than Candies, sesame crunch.
• While 5 oz of Candies, sesame crunch contain 5.7 times more Vitamin B1, 1.7 times more Vitamin B3, 4.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cocoa, dry powder, unsweetened.
• 5 ounces of Candies, sesame crunch have insufficient amounts of Vitamin B5 and Vitamin K
• Both Cocoa, dry powder, unsweetened as well as Candies, sesame crunch have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cocoa, dry powder, unsweetened vs Candies, sesame crunch:

• 5 ounces of Cocoa, dry powder, unsweetened have 4 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 5 times more Potassium, 3.6 times more Selenium and 1.8 times more Zinc than Candies, sesame crunch.
• While 5 oz of Candies, sesame crunch contain 5 times more Calcium and 8 times more Sodium than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cocoa, dry powder, unsweetened have 1.7 times more Saturated Fat, 4.8 times more Fiber and 1.7 times more Protein than Candies, sesame crunch.
• While 5 oz of Candies, sesame crunch contain 2.3 times more Energy, 2.4 times more Fat, more Omega 3, 32.6 times more Omega 6 and 17.8 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Candies, sesame crunch offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3