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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Blanched Almonds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	80.7% 2342kcal	51.6% 1496kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	22% 7.05g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	289% 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	57% 74g	220% 285g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	152% 85g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	63% 0.76mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	304% 15.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	97% 1.26mg	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	48.6% 194μg	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	628% 94mg	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

	Blanched Almonds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	94% 937mg	229% 2286mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	197% 826mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	115% 2.64mg	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	273% 1909mg	506% 3544mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	315% 10724mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	232% 3477mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.36% 13.5g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.2 times more Vitamin B3, 3.5 times more Vitamin B9 and 593.8 times more Vitamin E than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 1.4 times more Vitamin B1, 2 times more Vitamin B2, 12.2 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin B12 than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Powder No Sugar Added Cocoa Mix:

• Blanched Almonds have 1.4 times more Copper, 1.3 times more Magnesium and 2.8 times more Manganese than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 2.4 times more Calcium, 1.5 times more Iron, 1.9 times more Phosphorus, 4.1 times more Potassium, 5.3 times more Selenium and 46.1 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Powder No Sugar Added Cocoa Mix have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.6 times more Energy, 17.5 times more Fat, 2.2 times more Saturated Fat, 158.5 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 3.9 times more Carbohydrate and 8.1 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.