Comparing Nutrients in 14 ounces Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	3%	30%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Almonds	Recommended Dietary Allowance
Energy	54.7% 1588kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	61.4% 59.5g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	124% 39.7g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	328% 238g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	41.8% 16g	131% 49.6g	38g per day for Men 19-50 years
Protein	21.3% 12g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Almonds	Recommended Dietary Allowance
Calcium	39.7% 397mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	NA	455% 4.1mg	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	89.3% 7.14mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	NA	255% 1072mg	420mg per day for Men 19-50 years
Manganese	NA	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	273% 1909mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	225% 3374mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix vs Almonds:

Both Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix and Almonds have similar amounts of vitamins per 14 oz
• Both Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix as well as Almonds have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix vs Almonds:

• Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix has 850 times more Sodium than Almonds.
• While Almonds contain 2.7 times more Calcium, 2.1 times more Iron and more Potassium than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.

Comparison of macro-nutrients per 14 ounces:

• Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix has 2.6 times more Saturated Fat, 3.5 times more Carbohydrate and 13.8 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 3.3 times more Fat, 3.1 times more Fiber and 7.1 times more Protein than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.
• Both Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.