Comparing Nutrients in 14 ounces Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	65.6% 1901kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	157% 50g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 197g	54% 70g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	354% 135g	110% 41.7g	38g per day for Men 19-50 years
Protein	119% 66.7g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Oil 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	26.5% 0.32mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.14mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	36% 0.47mg	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	37.7% 151μg	26.8% 107μg	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	4.76% 0.71mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	48.4% 484mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	1592% 14.3mg	421% 3.8mg	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	719% 57.5mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	450% 1889mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	NA	425% 9.76mg	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	430% 3008mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	293% 9958mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	88.8% 49μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Oil Roasted Almonds:

• 14 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.1 times more Vitamin B2, 2 times more Vitamin B3 and 144.3 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Oil Roasted Almonds provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin E
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Oil Roasted Almonds:

• 14 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have 3.8 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 3.6 times more Potassium, 3 times more Selenium and 2.2 times more Zinc than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.4 times more Calcium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have 3 times more Saturated Fat, 2.8 times more Carbohydrate and 3.2 times more Fiber than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.3 times more Energy, 2.3 times more Fat, 17.6 times more Omega 6, 3 times more Sugars and 1.3 times more Protein than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.