Comparing Nutrients in 1 kilogram Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
Almonds	14%	72%	14%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Almonds	Recommended Dietary Allowance
Energy	165% 4790kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	244% 237g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	395% 126g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	45.2% 7.7g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 497g	166% 216g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	892% 339g	329% 125g	38g per day for Men 19-50 years
Protein	300% 168g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	95% 380μg	110% 440μg	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	12% 1.8mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Almonds	Recommended Dietary Allowance
Calcium	122% 1220mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	4011% 36mg	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	1813% 145mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	1133% 4760mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	NA	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	1083% 7580mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	738% 25090mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	609% 67mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Almonds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 2.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2 times more Vitamin B3 and 142.4 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Almonds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 3.5 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 3.4 times more Potassium, 3 times more Selenium, 20 times more Sodium and 2.1 times more Zinc than Almonds.
• While Almonds contain 2.2 times more Calcium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.

Comparison of macro-nutrients per 1 kilogram:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 3.3 times more Saturated Fat, 2.3 times more Carbohydrate and 2.7 times more Fiber than Almonds.
• While Almonds contain 2.1 times more Fat, 16 times more Omega 6, 2.8 times more Sugars and 1.3 times more Protein than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Almonds have similar amounts of Energy per 1 kg.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.