Comparing Nutrients in 14 ounces Almond paste VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Almond paste	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	62.7% 1818kcal	31.2% 905kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	56% 54.4g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	100% 32g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	177% 230g	130g per day for Men 19-50 years
Sugars	198% 144g	9.6% 6.95g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	50% 19g	386% 147g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	139% 77.8g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	72.4% 290μg	31.8% 127μg	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	0.44% 0.4mg	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	358% 53.7mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	68.3% 683mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	1670% 15mg	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	79.4% 6.35mg	688% 55mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	472% 1980mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	662% 15.2mg	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	146% 1024mg	416% 2913mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	178% 6049mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	103% 56.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	246% 27mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cocoa, dry powder, unsweetened per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Cocoa, dry powder, unsweetened:

• 14 ounces of Almond paste have 1.7 times more Vitamin B2, 2.3 times more Vitamin B9 and 135.4 times more Vitamin E than Cocoa, dry powder, unsweetened.
• While 14 oz of Cocoa, dry powder, unsweetened contain 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Cocoa, dry powder, unsweetened provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin K
• 14 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin E
• Both Almond paste as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Cocoa, dry powder, unsweetened:

• 14 ounces of Almond paste have 1.3 times more Calcium than Cocoa, dry powder, unsweetened.
• While 14 oz of Cocoa, dry powder, unsweetened contain 8.3 times more Copper, 8.7 times more Iron, 3.8 times more Magnesium, 4.5 times more Manganese, 2.8 times more Phosphorus, 4.9 times more Potassium, 3.4 times more Selenium and 4.6 times more Zinc than Almond paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 2 times more Energy, 2 times more Fat, more Omega 3, 12.7 times more Omega 6 and 20.7 times more Sugars than Cocoa, dry powder, unsweetened.
• While 14 oz of Cocoa, dry powder, unsweetened contain 3.1 times more Saturated Fat, 7.7 times more Fiber and 2.2 times more Protein than Almond paste.
• Both Almond paste and Cocoa, dry powder, unsweetened offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3