Comparing Nutrients in 5 ounces Dark Chocolate 70% VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Almond Flour	17%	73%	10%

Macro Nutrients

	Dark Chocolate 70%	Almond Flour	Recommended Dietary Allowance
Energy	29.2% 848kcal	NA	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	73.4% 71g	97g per day for Men 19-50 years
Saturated Fat	109% 34.7g	NA	32g per day for Men 19-50 years
Omega 3	3% 0.048g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	17.7% 23g	130g per day for Men 19-50 years
Sugars	47% 34g	NA	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 34g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	34.6% 13g	38g per day for Men 19-50 years
Protein	19.7% 11g	66.3% 37g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Almond Flour	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	326% 98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Almond Flour	Recommended Dietary Allowance
Calcium	10.3% 103mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	154% 1.4mg	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	211% 17mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	112% 2.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	114% 51μg	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	104% 726mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	28% 945mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.084% 1.27mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	0.17% 6.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Almond Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Dark Chocolate 70% versus 5 oz of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dark Chocolate 70% vs Almond Flour:

• 5 oz of Almond Flour contain 3.3 times more Vitamin B1, 9.6 times more Vitamin B2, 3.8 times more Vitamin B3 and 2.6 times more Vitamin B6 than Dark Chocolate, 70-85% Cacao Solids.

Comparing minerals per 5 ounces for Dark Chocolate 70% vs Almond Flour:

• 5 ounces of Dark Chocolate 70% have 1.8 times more Copper, 3.7 times more Iron and 9.2 times more Selenium than Almond Flour.
• While 5 oz of Almond Flour contain 3.2 times more Calcium and 1.7 times more Phosphorus than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Almond Flour contain similar levels of Magnesium, Manganese, Potassium and Zinc per five ounces.
• 5 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Chocolate 70% have 2.8 times more Carbohydrate than Almond Flour.
• While 5 oz of Almond Flour contain 3.4 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Almond Flour offer comparable quantities of Fat and Fiber per five ounces.