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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Almonds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	79.2% 2298kcal	51.6% 1496kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	22% 7.05g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	220% 285g	130g per day for Men 19-50 years
Sugars	24% 17.3g	206% 149g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	150% 84g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	304% 15.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	195% 4.7μg	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	678% 102mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	107% 1068mg	229% 2286mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	322% 2.9mg	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	184% 14.7mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	197% 826mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	115% 2.64mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	506% 3544mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	315% 10724mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	232% 3477mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.36% 13.5g	3700g per day for Men 19-50 years

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

• Almonds have 3.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 640.8 times more Vitamin E than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 1.3 times more Vitamin B1, 8.1 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin B12 than Almonds.
• Both Almonds and Powder No Sugar Added Cocoa Mix have similar amounts of Vitamin B2 per 14 oz.
• Both Almonds as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 14 oz.

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

• Almonds have 1.4 times more Copper, 1.3 times more Magnesium and 3.3 times more Manganese than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 2.1 times more Calcium, 1.3 times more Iron, 1.9 times more Phosphorus, 3.7 times more Potassium, 4.1 times more Selenium and 876 times more Sodium than Almonds.
• Both Almonds and Powder No Sugar Added Cocoa Mix have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.5 times more Energy, 16.6 times more Fat, 2.1 times more Saturated Fat, 158 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 3.3 times more Carbohydrate and 8.7 times more Sugars than Almonds.
• Both Almonds as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.