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

Macros Ratio

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

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	165% 4790kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	244% 237g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	395% 126g	132% 42g	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	45.2% 7.7g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 497g	136% 177g	130g per day for Men 19-50 years
Sugars	21% 15.3g	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	892% 339g	276% 105g	38g per day for Men 19-50 years
Protein	300% 168g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Oil Roasted 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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	91% 1.18mg	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	95% 380μg	67.5% 270μg	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	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	122% 1220mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	4011% 36mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	1133% 4760mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	NA	1070% 24.6mg	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	1083% 7580mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	738% 25090mg	206% 6990mg	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	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cocoa, dry powder, hi-fat or breakfast, processed with alkali versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Oil Roasted Almonds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin E
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 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.
• While 1 kg of Oil Roasted Almonds contains 2.4 times more Calcium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 3 times more Saturated Fat, 2.8 times more Carbohydrate and 3.2 times more Fiber than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.