Comparing Nutrients in 100 grams Candies, peanut bar VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Candies, peanut bar	11%	55%	34%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Candies, peanut bar	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	18% 522kcal	7.86% 228kcal	2900kcal per day for Men 19-50 years
Fat	34.7% 33.7g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.68g	25.2% 8.07g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	44.5% 58g	130g per day for Men 19-50 years
Sugars	58.2% 42.2g	2.4% 1.75g	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	10.8% 4.1g	97% 37g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Candies, peanut bar	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	9.08% 0.12mg	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	18.8% 75μg	8% 32μg	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% 0mg	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	27.3% 4.1mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, peanut bar	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	7.8% 78mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	86% 0.77mg	421% 3.8mg	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	12% 0.97mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	167% 3.84mg	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	44% 308mg	105% 734mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	45% 1524mg	3400mg per day for Men 19-50 years
Selenium	8.55% 4.7μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	10.4% 156mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, peanut bar VS Cocoa, dry powder, unsweetened per 100 g

Compare the macro and micronutrient content in 100 g of Candies, peanut bar versus 100 g of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Candies, peanut bar vs Cocoa, dry powder, unsweetened:

• 100 grams of Candies, peanut bar have 1.3 times more Vitamin B1, 3.6 times more Vitamin B3, 3.3 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 41 times more Vitamin E than Cocoa, dry powder, unsweetened.
• While 100 g of Cocoa, dry powder, unsweetened contain 1.7 times more Vitamin B2 and more Vitamin K than Candies, peanut bar.
• 100 grams of Candies, peanut bar have insufficient amounts of Vitamin K
• 100 grams of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin E
• Both Candies, peanut bar as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Candies, peanut bar vs Cocoa, dry powder, unsweetened:

• 100 grams of Candies, peanut bar have 7.4 times more Sodium than Cocoa, dry powder, unsweetened.
• While 100 g of Cocoa, dry powder, unsweetened contain 1.6 times more Calcium, 4.9 times more Copper, 14.3 times more Iron, 4.5 times more Magnesium, 3.1 times more Manganese, 2.4 times more Phosphorus, 3.7 times more Potassium, 3 times more Selenium and 1.7 times more Zinc than Candies, peanut bar.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Candies, peanut bar have 2.3 times more Energy, 2.5 times more Fat, 24.2 times more Omega 6 and 24.1 times more Sugars than Cocoa, dry powder, unsweetened.
• While 100 g of Cocoa, dry powder, unsweetened contain 1.7 times more Saturated Fat, 9 times more Fiber and 1.3 times more Protein than Candies, peanut bar.
• Both Candies, peanut bar and Cocoa, dry powder, unsweetened offer comparable quantities of Carbohydrate per 100 grams.
• Both Candies, peanut bar as well as Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3 in 100 grams.