Comparing Nutrients in 7 ounces Cocoa, dry powder, unsweetened VS Desserts, apple crisp, prepared-from-recipe

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Desserts, apple crisp, prepared-from-recipe	4%	19%	77%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Energy	15.6% 452kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	50% 16g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.14% 0.87g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.4% 115g	47% 61.2g	130g per day for Men 19-50 years
Sugars	4.8% 3.47g	54% 39g	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	193% 73.4g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	69.5% 39g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.8% 0.48mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	6.1% 0.079mg	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	16% 63.5μg	7.94% 31.8μg	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	4.85% 4.37mg	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	1.32% 0.2mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Desserts, apple crisp, prepared-from-recipe	Recommended Dietary Allowance
Calcium	25.4% 254mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	835% 7.5mg	15.7% 0.14mg	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	344% 27.5mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	236% 990mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	331% 7.6mg	11.2% 0.26mg	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	208% 1457mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	89% 3024mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	51.6% 28.4μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	46.4% 697mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Desserts, apple crisp, prepared-from-recipe per 7 oz

Compare the macro and micronutrient content in 7 oz of Cocoa, dry powder, unsweetened versus 7 oz of Desserts, apple crisp, prepared-from-recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cocoa, dry powder, unsweetened vs Desserts, apple crisp, prepared-from-recipe:

• 7 ounces of Cocoa, dry powder, unsweetened have 3 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 3 times more Vitamin B6 and 2 times more Vitamin B9 than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain more Vitamin A, more Vitamin C, 3.8 times more Vitamin E and 1.6 times more Vitamin K than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Desserts, apple crisp, prepared-from-recipe provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 7 ounces of Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B5
• Both Cocoa, dry powder, unsweetened as well as Desserts, apple crisp, prepared-from-recipe have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cocoa, dry powder, unsweetened vs Desserts, apple crisp, prepared-from-recipe:

• 7 ounces of Cocoa, dry powder, unsweetened have 3.7 times more Calcium, 53.4 times more Copper, 16.9 times more Iron, 62.4 times more Magnesium, 29.5 times more Manganese, 26.2 times more Phosphorus, 19.5 times more Potassium, 4.1 times more Selenium and 37.8 times more Zinc than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain 16.7 times more Sodium than Cocoa, dry powder, unsweetened.
• 7 ounces of Desserts, apple crisp, prepared-from-recipe lack sufficient amounts of Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cocoa, dry powder, unsweetened have 1.4 times more Energy, 4 times more Fat, 11.8 times more Saturated Fat, 1.9 times more Carbohydrate, 26.4 times more Fiber and 11.2 times more Protein than Desserts, apple crisp, prepared-from-recipe.
• While 7 oz of Desserts, apple crisp, prepared-from-recipe contain more Omega 3, 2.4 times more Omega 6 and 11.2 times more Sugars than Cocoa, dry powder, unsweetened.
• 7 ounces of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3