Comparing Nutrients in 7 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	41% 1187kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	87% 84.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	152% 48.6g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.42g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	33% 42.8g	130g per day for Men 19-50 years
Sugars	65.7% 47.6g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 47.6g	% 7.84g	g per day for Men 19-50 years
Fiber	57% 21.6g	65.3% 25g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	22% 87.3μg	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	7.8% 1.17mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Almonds	Recommended Dietary Allowance
Calcium	14.5% 145mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	390% 3.5mg	227% 2.05mg	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	295% 23.6mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	87.3% 611mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.073% 2.7g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Dark Chocolate, 70-85% Cacao Solids as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.