Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Baking Chocolate Mexican Squares

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Baking Chocolate Mexican Squares	3%	30%	67%

Macro Nutrients

	Oil Roasted Almonds	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Energy	29.7% 860kcal	21% 604kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	38% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	7.85% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	84.4% 110g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	136% 98g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	15% 5.67g	38g per day for Men 19-50 years
Protein	53.7% 30g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.73% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	3.7% 0.048mg	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	9.57% 38.3μg	1.77% 7.1μg	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	0.16% 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	245% 37mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Baking Chocolate Mexican Squares	Recommended Dietary Allowance
Calcium	41.2% 412mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	106% 0.95mg	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	65.2% 5.2mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	27.7% 0.64mg	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	94% 661mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	4.64% 2.55μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.061% 2.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Baking Chocolate Mexican Squares per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Baking Chocolate Mexican Squares:

• 5 ounces of Oil Roasted Almonds have 1.6 times more Vitamin B1, 7.4 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 3.5 times more Vitamin B6, 5.4 times more Vitamin B9 and 72.1 times more Vitamin E than Baking Chocolate Mexican Squares.
• 5 ounces of Baking Chocolate Mexican Squares have insufficient amounts of Vitamin B9
• Both Oil Roasted Almonds as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Baking Chocolate Mexican Squares:

• 5 ounces of Oil Roasted Almonds have 8.6 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 2.9 times more Magnesium, 5.5 times more Manganese, 3.3 times more Phosphorus, 1.8 times more Potassium, 2.3 times more Selenium and 2.4 times more Zinc than Baking Chocolate Mexican Squares.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.4 times more Energy, 3.5 times more Fat, 14.4 times more Omega 6, 2.6 times more Fiber and 5.8 times more Protein than Baking Chocolate Mexican Squares.
• While 5 oz of Baking chocolate, mexican, squares contain 2 times more Saturated Fat, more Omega 3, 4.4 times more Carbohydrate and 15.3 times more Sugars than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3