Comparing Nutrients in 14 ounces Powder No Sugar Added Cocoa Mix VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Powder No Sugar Added Cocoa Mix	16%	7%	77%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Blanched Almonds	Recommended Dietary Allowance
Energy	51.6% 1496kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	22% 7.05g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 285g	57% 74g	130g per day for Men 19-50 years
Sugars	206% 149g	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	103% 39.3g	38g per day for Men 19-50 years
Protein	110% 61.5g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	427% 5.56mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	304% 15.2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	35% 0.46mg	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	14% 55.6μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	195% 4.7μg	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	1.06% 0.16mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Blanched Almonds	Recommended Dietary Allowance
Calcium	229% 2286mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	322% 2.9mg	453% 4.08mg	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	246% 19.7mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	197% 826mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	317% 7.3mg	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	506% 3544mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	315% 10724mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	232% 3477mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder No Sugar Added Cocoa Mix vs Blanched Almonds:

• Powder No Sugar Added Cocoa Mix has 1.4 times more Vitamin B1, 2 times more Vitamin B2, 12.2 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin B12 than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Vitamin B3, 3.5 times more Vitamin B9 and 593.8 times more Vitamin E than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Powder No Sugar Added Cocoa Mix vs Blanched Almonds:

• Powder No Sugar Added Cocoa Mix has 2.4 times more Calcium, 1.5 times more Iron, 1.9 times more Phosphorus, 4.1 times more Potassium, 5.3 times more Selenium and 46.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Copper, 1.3 times more Magnesium and 2.8 times more Manganese than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Blanched Almonds have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Powder No Sugar Added Cocoa Mix has 3.9 times more Carbohydrate and 8.1 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 17.5 times more Fat, 2.2 times more Saturated Fat, 158.5 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.