Comparing Nutrients in 100 grams Dark Chocolate 70% VS Almond Flour

Macros Ratio

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

Macro Nutrients

	Dark Chocolate 70%	Almond Flour	Recommended Dietary Allowance
Energy	20.6% 598kcal	NA	2900kcal per day for Men 19-50 years
Fat	44% 42.6g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	NA	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35.3% 46g	12.5% 16g	130g per day for Men 19-50 years
Sugars	33% 24g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	24.4% 9.27g	38g per day for Men 19-50 years
Protein	14% 7.8g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Dark Chocolate 70%	Almond Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	57.5% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	230% 69μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.45% 37.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	3.93% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Chocolate 70%	Almond Flour	Recommended Dietary Allowance
Calcium	7.3% 73mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	108% 0.98mg	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	149% 12mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	78.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	80.2% 36μg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	21% 715mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Chocolate 70% VS Almond Flour per 100 g

Compare the macro and micronutrient content in 100 g of Dark Chocolate 70% versus 100 g of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dark Chocolate 70% vs Almond Flour:

• 100 g of Almond Flour contain 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, 70-85% Cacao Solids.

Comparing minerals per 100 grams for Dark Chocolate 70% vs Almond Flour:

• 100 grams of Dark Chocolate 70% have 1.8 times more Copper, 3.7 times more Iron and 9.2 times more Selenium than Almond Flour.
• While 100 g of Almond Flour contain 3.2 times more Calcium and 1.7 times more Phosphorus than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Almond Flour contain similar levels of Magnesium, Manganese, Potassium and Zinc per 100 grams.
• 100 grams of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dark Chocolate 70% have 2.8 times more Carbohydrate than Almond Flour.
• While 100 g of Almond Flour contain 3.4 times more Protein than Dark Chocolate, 70-85% Cacao Solids.
• Both Dark Chocolate 70% and Almond Flour offer comparable quantities of Fat and Fiber per 100 grams.