Comparing Nutrients in 14 ounces Blanched Almonds VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Blanched Almonds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	80.7% 2342kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	35.2% 46g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	49.4% 36g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	152% 85g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	4.9% 0.064mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	94% 937mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.1% 244μg	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	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	6.4% 0.15mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.48% 18g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Prepared With Water Powder Cocoa Mix:

• Blanched Almonds have 14.7 times more Vitamin B1, 9.1 times more Vitamin B2, 43.2 times more Vitamin B3, 2.6 times more Vitamin B5, 7.2 times more Vitamin B6, 49 times more Vitamin B9 and 791.7 times more Vitamin E than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Prepared With Water Powder Cocoa Mix:

• Blanched Almonds have 11.2 times more Calcium, 21.4 times more Copper, 19.3 times more Iron, 22.3 times more Magnesium, 49.6 times more Manganese, 11.2 times more Phosphorus, 6.7 times more Potassium, 4.6 times more Selenium and 14.1 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3.8 times more Sodium and 19.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 10.7 times more Energy, 95.5 times more Fat, 12.1 times more Saturated Fat, 824.3 times more Omega 6, 1.6 times more Carbohydrate, 19.8 times more Fiber and 23.3 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.