Comparing Nutrients in 1 kilogram Powder Cocoa Mix VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Powder Cocoa Mix	Roasted Almonds	Recommended Dietary Allowance
Energy	137% 3980kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	74.3% 23.8g	128% 41g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	644% 837g	162% 210g	130g per day for Men 19-50 years
Sugars	904% 656g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	97% 37g	287% 109g	38g per day for Men 19-50 years
Protein	119% 66.7g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Roasted 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	435% 5.65mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	105% 1.36mg	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	15% 60μg	138% 550μg	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	133% 1330mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	970% 22.3mg	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	450% 3150mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	336% 5040mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.65% 24g	3700g per day for Men 19-50 years

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

• Powder Cocoa Mix has 1.2 times more Vitamin B1, 2.8 times more Vitamin B5 and more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Vitamin B2, 6.2 times more Vitamin B3, 9.2 times more Vitamin B9 and 125.8 times more Vitamin E than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Dry Roasted Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Powder Cocoa Mix as well as Dry Roasted 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 Roasted Almonds:

• Powder Cocoa Mix has 2.5 times more Selenium and 168 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Calcium, 3.8 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 8.3 times more Manganese, 1.5 times more Phosphorus and 2.3 times more Zinc than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Dry Roasted Almonds have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Powder Cocoa Mix has 4 times more Carbohydrate and 13.5 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 13.1 times more Fat, 1.7 times more Saturated Fat, 121 times more Omega 6, 2.9 times more Fiber and 3.1 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.