Comparing Nutrients in 5 ounces Dark Chocolate 70% VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dark Chocolate 70%	5%	64%	31%
Almonds	14%	72%	14%

Macro Nutrients

	Dark Chocolate 70%	Almonds	Recommended Dietary Allowance
Energy	29.2% 848kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	62.3% 60.4g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	109% 34.7g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	47% 34g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 34g	% 5.6g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	19.7% 11g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Almonds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.14% 0.054mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	15.6% 62.4μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.62% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Almonds	Recommended Dietary Allowance
Calcium	10.3% 103mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	30% 1013mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	17.5% 9.64μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.052% 1.94g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Dark Chocolate, 70-85% Cacao Solids have more Vitamin K than Almonds.
• While Almonds contain 6 times more Vitamin B1, 14.6 times more Vitamin B2, 3.4 times more Vitamin B3, 3.6 times more Vitamin B6 and 43.4 times more Vitamin E than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Dark Chocolate, 70-85% Cacao Solids have 1.7 times more Copper, 3.2 times more Iron, 1.7 times more Selenium and 20 times more Sodium than Almonds.
• While Almonds contain 3.7 times more Calcium and 1.6 times more Phosphorus than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Almonds have similar amounts of Magnesium, Manganese, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dark Chocolate, 70-85% Cacao Solids have 6.4 times more Saturated Fat, 11.3 times more Omega 3, 2.1 times more Carbohydrate and 5.5 times more Sugars than Almonds.
• While Almonds contain 10.1 times more Omega 6 and 2.7 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate, 70-85% Cacao Solids and Almonds have similar amounts of Energy, Fat and Fiber per 5 oz.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.