Comparing Nutrients in 1 kilogram Cocoa, dry powder, unsweetened, processed with alkali VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened, processed with alkali	17%	28%	55%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cocoa, dry powder, unsweetened, processed with alkali	Brazilnuts	Recommended Dietary Allowance
Energy	76% 2200kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	135% 131g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	243% 77.6g	504% 161g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	24.7% 4.2g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	90% 117g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	32% 23.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	784% 298g	197% 75g	38g per day for Men 19-50 years
Protein	323% 181g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened, processed with alkali	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	77.7% 1mg	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	55% 220μg	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	7.78% 7mg	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	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened, processed with alkali	Brazilnuts	Recommended Dietary Allowance
Calcium	111% 1110mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	4008% 36mg	1937% 17.4mg	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	1940% 155mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	1133% 4760mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	1625% 37.4mg	532% 12.2mg	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	1040% 7280mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	738% 25090mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	240% 132μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	579% 63.7mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	0.73% 27g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, unsweetened, processed with alkali VS Brazilnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali vs Brazilnuts:

• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali has 13.1 times more Vitamin B2, 8.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 5.6 times more Vitamin B1 and 56.5 times more Vitamin E than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Brazilnuts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali have insufficient amounts of Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Cocoa, dry powder, unsweetened, processed with alkali as well as Dried Brazilnuts 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, processed with alkali vs Brazilnuts:

• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali has 2.1 times more Copper, 6.4 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 3.8 times more Potassium and 1.6 times more Zinc than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.4 times more Calcium and 145.2 times more Selenium than Cocoa, dry powder, unsweetened, processed with alkali.
• Both Cocoa, dry powder, unsweetened, processed with alkali and Brazilnuts contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali has 5 times more Carbohydrate, 4 times more Fiber and 1.3 times more Protein than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3 times more Energy, 5.1 times more Fat, 2.1 times more Saturated Fat, more Omega 3, 58 times more Omega 6 and 1.3 times more Sugars than Cocoa, dry powder, unsweetened, processed with alkali.
• 1 kilogram of Cocoa, dry powder, unsweetened, processed with alkali provide inadequate amounts of Omega 3