Comparing Nutrients in 5 ounces Blanched AlmondsVS Baking Chocolate Mexican Squares

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Baking Chocolate Mexican Squares

30%

67%

5 oz ▼

Macro Nutrients

Blanched Almondsvs Baking Chocolate Mexican Squares

29%836kcal

Energy

21%604kcal

836 kcalvs604 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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76.7%74.4g

Fat

22.8%22g

74.4 gvs22 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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17.5%5.6g

Saturated Fat

38%12g

5.6 gvs12 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.35%0.006g

Omega 3

6.38%0.1g

0.006 gvs0.1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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103%17.5g

Omega 6

7.85%1.34g

17.5 gvs1.34 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.4%26.5g

Carbohydrate

84.4%110g

26.5 gvs110 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.05%6.56g

Sugars

136%98g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.56 gvs98 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.043g

Glucose

0.043 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.32g

Sucrose

6.32 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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37%14g

Fiber

15%5.67g

14 gvs5.67 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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54%30.3g

Protein

9.2%5.16g

30.3 gvs5.16 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blanched Almondsvs Baking Chocolate Mexican Squares

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.6%0.27mg

Vitamin B1

6.73%0.081mg

Thiamine

0.27 mgvs0.081 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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77.5%1mg

Vitamin B2

11.4%0.15mg

Riboflavin

1 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31%4.96mg

Vitamin B3

16.2%2.6mg

Niacin, nicotinic acid, niacinamide

4.96 mgvs2.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.9%0.45mg

Vitamin B5

5.1%0.26mg

Pantothenic acid

0.45 mgvs0.26 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.5%0.16mg

Vitamin B6

3.7%0.048mg

Pyridoxine

0.16 mgvs0.048 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17.4%69.5μg

Vitamin B9

1.77%7.1μg

Folates and Folic Acid

69.5 μgvs7.1 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.16%0.14mg

Ascorbic acid

0 mgvs0.14 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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224%33.7mg

Vitamin E

3.4%0.51mg

Tocopherols and Tocotrienols

33.7 mgvs0.51 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

2.6%3.1μg

Phytomenadione or phylloquinone

0 μgvs3.1 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blanched Almondsvs Baking Chocolate Mexican Squares

33.5%335mg

Calcium

4.8%48mg

335 mgvs48 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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162%1.46mg

Copper

106%0.95mg

1.46 mgvs0.95 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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58%4.65mg

Iron

38.6%3.1mg

4.65 mgvs3.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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90%380mg

Magnesium

32%135mg

380 mgvs135 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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113%2.6mg

Manganese

27.7%0.64mg

2.6 mgvs0.64 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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97%682mg

Phosphorus

28.8%201mg

682 mgvs201 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.5%934mg

Potassium

16.6%563mg

934 mgvs563 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.25%4.54μg

Selenium

4.64%2.55μg

4.54 μgvs2.55 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.8%27mg

Sodium

0.28%4.25mg

27 mgvs4.25 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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38.3%4.2mg

Zinc

16.2%1.8mg

4.2 mgvs1.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.4g

Water

0.061%2.25g

6.4 gvs2.25 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Blanched Almonds vs Baking Chocolate Mexican Squares:

Blanched Almonds have 3.4 times more Vitamin B1, 6.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5, 3.4 times more Vitamin B6, 9.8 times more Vitamin B9 and 66 times more Vitamin E than Baking chocolate, mexican, squares.
While Baking chocolate, mexican, squares contain more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Baking chocolate, mexican, squares have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Baking Chocolate Mexican Squares:

Blanched Almonds have 6.9 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 2.8 times more Magnesium, 4.1 times more Manganese, 3.4 times more Phosphorus, 1.7 times more Potassium, 1.8 times more Selenium, 6.3 times more Sodium and 2.4 times more Zinc than Baking chocolate, mexican, squares.

Comparison of macro-nutrients per 5 ounces:

Blanched Almonds have 1.4 times more Energy, 3.4 times more Fat, 13.1 times more Omega 6, 2.5 times more Fiber and 5.9 times more Protein than Baking chocolate, mexican, squares.
While Baking chocolate, mexican, squares contain 2.2 times more Saturated Fat, 18 times more Omega 3, 4.1 times more Carbohydrate and 15 times more Sugars than Blanched Almonds.
Both Blanched Almonds as well as Baking chocolate, mexican, squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Blanched AlmondsVS Roasted AlmondsBaking Chocolate Mexican SquaresVS Roasted AlmondsBlanched AlmondsVS Chocolate-flavored hazelnut spreadBaking Chocolate Mexican SquaresVS Chocolate-flavored hazelnut spread

Compare Foods

Comparing Nutrients in 5 ounces Blanched AlmondsVS Baking Chocolate Mexican Squares

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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