Comparing Nutrients in 7 ounces Almond Flour VS Dark Chocolate 70%

Macros Ratio

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

Macro Nutrients

	Almond Flour	Dark Chocolate 70%	Recommended Dietary Allowance
Energy	NA	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	87% 84.5g	97g per day for Men 19-50 years
Saturated Fat	NA	152% 48.6g	32g per day for Men 19-50 years
Omega 3	NA	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	14.2% 2.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	65.7% 47.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	48.4% 18.4g	57% 21.6g	38g per day for Men 19-50 years
Protein	93% 52g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Dark Chocolate 70%	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	457% 137μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	NA	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Dark Chocolate 70%	Recommended Dietary Allowance
Calcium	46% 460mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	390% 3.5mg	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	80% 6.4mg	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	168% 3.87mg	2.3mg per day for Men 19-50 years
Molybdenum	159% 71.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	145% 1016mg	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	39% 1324mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	2.68% 1.47μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.77mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	0.073% 2.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Dark Chocolate 70% per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond Flour versus 7 oz of Dark Chocolate 70% to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond Flour vs Dark Chocolate 70%:

• 7 ounces of Almond Flour have 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%.

Comparing minerals per 7 ounces for Almond Flour vs Dark Chocolate 70%:

• 7 ounces of Almond Flour have 3.2 times more Calcium and 1.7 times more Phosphorus than Dark Chocolate 70%.
• While 7 oz of Dark Chocolate, 70-85% Cacao Solids contain 1.8 times more Copper, 3.7 times more Iron and 9.2 times more Selenium than Almond Flour.
• Both Almond Flour and Dark Chocolate 70% contain similar levels of Magnesium, Manganese, Potassium and Zinc per seven ounces.
• 7 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond Flour have 3.4 times more Protein than Dark Chocolate 70%.
• While 7 oz of Dark Chocolate, 70-85% Cacao Solids contain 2.8 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Dark Chocolate 70% offer comparable quantities of Fat and Fiber per seven ounces.