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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	79.2% 2298kcal	65.6% 1901kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	157% 50g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	18% 3.05g	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	152% 197g	130g per day for Men 19-50 years
Sugars	24% 17.3g	8.38% 6.07g	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	354% 135g	38g per day for Men 19-50 years
Protein	150% 84g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	44.7% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	58% 0.75mg	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	37.7% 151μg	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	678% 102mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.6% 17.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	107% 1068mg	48.4% 484mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	1592% 14.3mg	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	719% 57.5mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	450% 1889mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	NA	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	430% 3008mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	293% 9958mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.32% 12g	3700g per day for Men 19-50 years

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

• Almonds have 2.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2 times more Vitamin B3 and 142.4 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 1.4 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Cocoa, dry powder, hi-fat or breakfast, processed with alkali have similar amounts of Vitamin B9 per 14 oz.
• Both Almonds as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Almonds have 2.2 times more Calcium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 3.5 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 3.4 times more Potassium, 3 times more Selenium, 20 times more Sodium and 2.1 times more Zinc than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.2 times more Energy, 2.1 times more Fat, 16 times more Omega 6, 2.8 times more Sugars and 1.3 times more Protein than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 3.3 times more Saturated Fat, 2.3 times more Carbohydrate and 2.7 times more Fiber than Almonds.
• Both Almonds as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.