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Consuming snacks throughout the day helps keep you feeling energized, and both almonds and chocolate can make healthful additions to your diet. Incorporating 5 ounces of nuts into your weekly diet helps you maintain a healthy weight, fights cardiovascular disease and lowers your risk of developing Type 2 diabetes, according to the Linus Pauling Institute. Chocolate also offers health benefits, boosting your intake of minerals and phytonutrients. For optimal health benefits, select dark chocolate, not milk chocolate.
Protein and Fat
Both chocolate and almonds provide you with beneficial protein, along with a mix of healthy and unhealthy fats. One ounce of almonds offers 6 grams of protein and 15 grams of fat, and an ounce of dark chocolate contains 2 grams of protein and 10 grams of fat. This protein helps support healthy muscle, bone and skin tissue, while the healthy unsaturated fat found in the almonds helps to fight cardiovascular disease. Dark chocolate also contains some beneficial unsaturated fat, but it also has 6 grams of saturated fat per 1-ounce serving, so you should consume it in moderation to limit your saturated fat intake.
Chocolate and almonds also contain beneficial dietary fiber, which supports good digestive health and helps lower your blood cholesterol to fight cardiovascular disease. Fiber also aids in weight control, and a high-fiber diet might help you achieve or maintain a healthy weight. Women need at least 26 grams of fiber daily and men require 38 grams, according to the Institute of Medicine, as reported by the Linus Pauling Institute. Each ounce of dark chocolate provides 2.3 grams of dietary fiber, while almonds offer 3.1 grams of fiber per ounce.
Almonds and chocolate boost your intake of copper, which you need to activate the antioxidant enzymes that neutralize harmful free radicals and protect your tissues from damage. Copper also helps you metabolize iron and strengthens your connective tissues. An ounce of almonds contains 315 micrograms of copper and provides 35 percent of your recommended daily intake. A 1-ounce serving of dark chocolate contains 354 micrograms of copper, or 39 percent of the daily intake recommendation set by the Institute of Medicine, as reported by the Linus Pauling Institute.
Almonds and chocolate both provide you with beneficial antioxidants, including flavonoids. These compounds benefit your cardiovascular health by helping to reduce the levels of harmful cholesterol in your bloodstream, lowering your blood pressure and reducing your risk of developing a blood clot. To boost your antioxidant levels, recommends the University of Michigan Health System, look for varieties of chocolate that contain at least 60-percent cocoa solids. Almond skins also contain beneficial flavonoids, according to a study published in "The Journal of Nutrition" in 2005. Select almonds with the skins on, instead of slivered almonds, to benefit from the flavonoid content of these nuts.