Comparing Nutrients in 1 kilogram Cocoa, dry powder, unsweetened VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Roasted Almonds	Recommended Dietary Allowance
Energy	78.6% 2280kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	141% 137g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	252% 80.7g	128% 41g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	445% 579g	162% 210g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	974% 370g	287% 109g	38g per day for Men 19-50 years
Protein	350% 196g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	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	65% 0.78mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	80% 320μg	138% 550μg	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	6.67% 1mg	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	128% 1280mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	4209% 38mg	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	1733% 139mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	1188% 4990mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	1668% 38.4mg	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	1049% 7340mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	448% 15240mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	260% 143μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	619% 68mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cocoa, dry powder, unsweetened vs Roasted Almonds:

• Cocoa, dry powder, unsweetened has more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and 239 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Dry Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Cocoa, dry powder, unsweetened as well as Dry Roasted 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, unsweetened vs Roasted Almonds:

• Cocoa, dry powder, unsweetened has 3.4 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 7.2 times more Selenium, 7 times more Sodium and 2.1 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Calcium than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 1 kilogram:

• Cocoa, dry powder, unsweetened has 2 times more Saturated Fat, 2.8 times more Carbohydrate and 3.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.6 times more Energy, 3.8 times more Fat, 29.4 times more Omega 6 and 2.8 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Dry Roasted Almonds have similar amounts of Protein per 1 kg.
• Both Cocoa, dry powder, unsweetened as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.