Comparing Nutrients in 1 kilogram Cocoa, dry powder, unsweetened VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Almond paste	8%	52%	40%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Almond paste	Recommended Dietary Allowance
Energy	78.6% 2280kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	141% 137g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	252% 80.7g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	445% 579g	368% 478g	130g per day for Men 19-50 years
Sugars	24% 17.5g	500% 363g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	974% 370g	126% 48g	38g per day for Men 19-50 years
Protein	350% 196g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	27.7% 0.36mg	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	80% 320μg	183% 730μg	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	1.1% 1mg	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	6.67% 1mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Almond paste	Recommended Dietary Allowance
Calcium	128% 1280mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	4209% 38mg	504% 4.54mg	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	1733% 139mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	1188% 4990mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1668% 38.4mg	372% 8.56mg	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	1049% 7340mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	448% 15240mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	260% 143μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	619% 68mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.81% 30g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cocoa, dry powder, unsweetened versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cocoa, dry powder, unsweetened vs Almond paste:

• 1 kilogram of Cocoa, dry powder, unsweetened has 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 1.7 times more Vitamin B2, 2.3 times more Vitamin B9 and 135.4 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Almond paste provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin E
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• Both Cocoa, dry powder, unsweetened as well as Almond paste 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, unsweetened vs Almond paste:

• 1 kilogram of Cocoa, dry powder, unsweetened has 8.3 times more Copper, 8.7 times more Iron, 3.8 times more Magnesium, 4.5 times more Manganese, 2.8 times more Phosphorus, 4.9 times more Potassium, 3.4 times more Selenium and 4.6 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 1.3 times more Calcium than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cocoa, dry powder, unsweetened has 3.1 times more Saturated Fat, 1.2 times more Carbohydrate, 7.7 times more Fiber and 2.2 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 2 times more Energy, 2 times more Fat, more Omega 3, 12.7 times more Omega 6 and 20.7 times more Sugars than Cocoa, dry powder, unsweetened.
• 1 kilogram of Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3