Comparing Nutrients in 100 calories Roasted Almonds VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Weight per 100 calories

• Roasted Almonds: 16.7g
• Cocoa, dry powder, hi-fat or breakfast, processed with alkali: 21g

Roasted Almonds have 1.2 times more energy per 100g than Cocoa, dry powder, hi-fat or breakfast, processed with alkali. It has very high energy density when compared to other foods. Cocoa, dry powder, hi-fat or breakfast, processed with alkali having very high energy density.

Which food has more nutrients per 100 calories - Roasted Almonds or Cocoa, dry powder, hi-fat or breakfast, processed with alkali?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Roasted Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	5.1% 4.95g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	8.25% 2.64g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	8% 10.4g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	0.44% 0.32g	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	0.002% 0.002g	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	% 0.002g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	4.8% 1.82g	18.6% 7.08g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.07% 0.013mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	5.94% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	2.35% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	3.05% 0.04mg	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	2.3% 9.2μg	2% 7.93μg	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	26.6% 4mg	0.25% 0.038mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.77% 0.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	4.5% 45mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	83.7% 0.75mg	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	7.8% 0.62mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	23.7% 99mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	NA	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	11.3% 78.8mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	4.67% 2.57μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	0.28% 4.18mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.017% 0.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Almonds vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• Dry Roasted Almonds have 2.6 times more Vitamin B2, 1.6 times more Vitamin B3 and 106.4 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 1.3 times more Vitamin B1 and 1.7 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cocoa, dry powder, hi-fat or breakfast, processed with alkali have similar amounts of Vitamin B9 per 100 kcal.
• Both Dry Roasted Almonds as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Roasted Almonds vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• Dry Roasted Almonds have 1.8 times more Calcium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 4.1 times more Copper, 4.9 times more Iron, 2.1 times more Magnesium, 2 times more Phosphorus, 4.4 times more Potassium, 7.7 times more Selenium and 2.5 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Almonds have 1.8 times more Fat, 13.5 times more Omega 6 and 2.5 times more Sugars than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 3.9 times more Saturated Fat, 3 times more Carbohydrate and 3.9 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cocoa, dry powder, hi-fat or breakfast, processed with alkali have similar amounts of Energy and Protein per 100 kcal.
• Both Dry Roasted Almonds as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.