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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Oil Roasted Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	83% 2409kcal	65.6% 1901kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	157% 50g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	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	54% 70g	152% 197g	130g per day for Men 19-50 years
Sugars	25% 18g	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% 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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	354% 135g	38g per day for Men 19-50 years
Protein	150% 84.3g	119% 66.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	30.4% 0.37mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	44.7% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	58% 0.75mg	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	26.8% 107μg	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	687% 103mg	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

	Oil Roasted Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	115% 1155mg	48.4% 484mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	719% 57.5mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	450% 1889mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	NA	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	264% 1850mg	430% 3008mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	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	111% 12mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Almonds have 2.1 times more Vitamin B2, 2 times more Vitamin B3 and 144.3 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 14 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 14 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin E
• Both Oil Roasted 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 ounces.

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

• 14 ounces of Oil Roasted Almonds have 2.4 times more Calcium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 14 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 3.8 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 3.6 times more Potassium, 3 times more Selenium and 2.2 times more Zinc than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.3 times more Energy, 2.3 times more Fat, 17.6 times more Omega 6, 3 times more Sugars and 1.3 times more Protein than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 14 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 3 times more Saturated Fat, 2.8 times more Carbohydrate and 3.2 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide inadequate amounts of Omega 3 in 14 ounces.