Comparing Nutrients in 1 kilogram Powder Cocoa Mix VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Energy	137% 3980kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	74.3% 23.8g	119% 38g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	166% 216g	130g per day for Men 19-50 years
Sugars	904% 656g	60% 43.5g	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	NA	1.5% 1.1g	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	97% 37g	329% 125g	38g per day for Men 19-50 years
Protein	119% 66.7g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	146% 3.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	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	12.7% 1.9mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Calcium	133% 1330mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	1146% 10.3mg	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	149% 12mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	450% 3150mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	336% 5040mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.41% 15g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Powder Cocoa Mix vs Almonds:

• Powder Cocoa Mix has 1.9 times more Vitamin B5 and more Vitamin B12 than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 2 times more Vitamin B2, 6.2 times more Vitamin B3, 7.3 times more Vitamin B9 and 134.9 times more Vitamin E than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Powder Cocoa Mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Powder Cocoa Mix vs Almonds:

• Powder Cocoa Mix has 1.2 times more Selenium and 504 times more Sodium than Almonds.
• While Almonds contain 2 times more Calcium, 3.6 times more Copper, 3.1 times more Iron, 3.3 times more Magnesium, 8.1 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Zinc than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Almonds have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Powder Cocoa Mix has 3.9 times more Carbohydrate and 15.1 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 12.5 times more Fat, 1.6 times more Saturated Fat, 115.2 times more Omega 6, 3.4 times more Fiber and 3.2 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.