Comparing Nutrients in 14 ounces Prepared With Water Powder Cocoa Mix VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder Cocoa Mix	7%	9%	84%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Roasted Almonds	Recommended Dietary Allowance
Energy	7.53% 218kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	4.07% 1.3g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	64% 83.4g	130g per day for Men 19-50 years
Sugars	49.4% 36g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	5.22% 2g	114% 43.3g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	41.5% 0.54mg	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	0.99% 3.97μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	485% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	6.1% 244μg	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	8.43% 0.67mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	385% 8.86mg	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	24.4% 171mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	119% 13mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Prepared With Water Powder Cocoa Mix vs Roasted Almonds:

• Prepared With Water Powder Cocoa Mix has more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.9 times more Vitamin B1, 15.3 times more Vitamin B2, 44.9 times more Vitamin B3, 2.6 times more Vitamin B5, 8.5 times more Vitamin B6, 55 times more Vitamin B9 and 796.7 times more Vitamin E than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Prepared With Water Powder Cocoa Mix vs Roasted Almonds:

• Prepared With Water Powder Cocoa Mix has 24.3 times more Sodium and 35.8 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.8 times more Calcium, 22.9 times more Copper, 21.9 times more Iron, 23.3 times more Magnesium, 60.3 times more Manganese, 11 times more Phosphorus, 7.2 times more Potassium, 2.9 times more Selenium and 15.8 times more Zinc than Prepared With Water Powder Cocoa Mix.

Comparison of macro-nutrients per 14 ounces:

• Prepared With Water Powder Cocoa Mix has 1.9 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.9 times more Energy, 95.5 times more Fat, 12.5 times more Saturated Fat, 863 times more Omega 6, 1.8 times more Carbohydrate, 21.8 times more Fiber and 22.8 times more Protein than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.