Comparing Nutrients in 14 ounces Almonds VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Almonds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	79.2% 2298kcal	31.2% 905kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	56% 54.4g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	100% 32g	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	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	65.8% 85.5g	177% 230g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	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	386% 147g	38g per day for Men 19-50 years
Protein	150% 84g	139% 77.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	68% 0.81mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	36% 0.47mg	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	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% 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	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

	Almonds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	107% 1068mg	51% 508mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	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	184% 14.7mg	688% 55mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	472% 1980mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	662% 15.2mg	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	416% 2913mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	178% 6049mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	103% 56.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	246% 27mg	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, unsweetened:

• Almonds have 2.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B9 and 256.3 times more Vitamin E than Cocoa, dry powder, unsweetened.
• While Cocoa, dry powder, unsweetened contains more Vitamin K than Almonds.
• Both Almonds and Cocoa, dry powder, unsweetened have similar amounts of Vitamin B6 per 14 oz.
• Both Almonds as well as Cocoa, dry powder, unsweetened 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, unsweetened:

• Almonds have 2.1 times more Calcium than Cocoa, dry powder, unsweetened.
• While Cocoa, dry powder, unsweetened contains 3.7 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium, 3.5 times more Selenium, 21 times more Sodium and 2.2 times more Zinc than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.5 times more Energy, 3.6 times more Fat, 28 times more Omega 6 and 2.5 times more Sugars than Cocoa, dry powder, unsweetened.
• While Cocoa, dry powder, unsweetened contains 2.1 times more Saturated Fat, 2.7 times more Carbohydrate and 3 times more Fiber than Almonds.
• Both Almonds and Cocoa, dry powder, unsweetened have similar amounts of Protein per 14 oz.
• Both Almonds as well as Cocoa, dry powder, unsweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.