Comparing Nutrients in 7 ounces Baking Chocolate Mexican Squares VS Candies, halavah, plain

Macros Ratio

	Protein	Fat	Carbs
Baking Chocolate Mexican Squares	3%	30%	67%
Candies, halavah, plain	10%	40%	50%

Macro Nutrients

	Baking Chocolate Mexican Squares	Candies, halavah, plain	Recommended Dietary Allowance
Energy	29% 845kcal	32% 931kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	44% 42.7g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	25.6% 8.2g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	92% 120g	130g per day for Men 19-50 years
Sugars	190% 138g	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	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	21% 7.94g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	13% 7.22g	44.3% 24.8g	56g per day for Men 19-50 years

Vitamins

	Baking Chocolate Mexican Squares	Candies, halavah, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	53% 0.69mg	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	2.5% 9.92μg	32.2% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baking Chocolate Mexican Squares	Candies, halavah, plain	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	265% 2.4mg	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	54% 4.33mg	112% 9mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	75.3% 1.73mg	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	40.3% 282mg	172% 1205mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	78% 8.57mg	11mg per day for Men 19-50 years
Water	0.085% 3.16g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baking Chocolate Mexican Squares vs Candies, halavah, plain:

• Candies, halavah, plain contain 7.4 times more Vitamin B1, 1.6 times more Vitamin B3, 10.2 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin B12 than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares and Candies, halavah, plain have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Baking chocolate, mexican, squares as well as Candies, halavah, plain have insufficient amounts of Vitamin A and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Baking Chocolate Mexican Squares vs Candies, halavah, plain:

• Baking chocolate, mexican, squares have 2.1 times more Potassium than Candies, halavah, plain.
• While Candies, halavah, plain contain 1.8 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 4.3 times more Phosphorus, 6.4 times more Selenium, 65 times more Sodium and 3.4 times more Zinc than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares and Candies, halavah, plain have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baking chocolate, mexican, squares have 2.1 times more Saturated Fat and 1.3 times more Carbohydrate than Candies, halavah, plain.
• While Candies, halavah, plain contain 1.4 times more Fat, 8.9 times more Omega 6 and 3.4 times more Protein than Baking chocolate, mexican, squares.
• Both Baking chocolate, mexican, squares and Candies, halavah, plain have similar amounts of Energy, Omega 3 and Fiber per 7 oz.
• Both Baking chocolate, mexican, squares as well as Candies, halavah, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.