Comparing Nutrients in 1 kilogram Almonds VS Powder No Sugar Added Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Almonds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	200% 5790kcal	130% 3770kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	55.5% 17.8g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	553% 719g	130g per day for Men 19-50 years
Sugars	60% 43.5g	519% 377g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	197% 75g	38g per day for Men 19-50 years
Protein	378% 212g	277% 155g	56g per day for Men 19-50 years

Vitamins

	Almonds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	223% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	766% 38.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	245% 3.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	492% 12μg	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	1709% 256mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	269% 2690mg	576% 5760mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	811% 7.3mg	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	464% 37mg	620% 49.6mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	495% 2080mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	289% 6.65mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	1276% 8930mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	795% 27020mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	584% 8760mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	313% 34.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Powder No Sugar Added Cocoa Mix:

• Almonds have 3.3 times more Vitamin B3, 3.1 times more Vitamin B9 and 640.8 times more Vitamin E than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 1.3 times more Vitamin B1, 8.1 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin B12 than Almonds.
• Both Almonds and Powder No Sugar Added Cocoa Mix have similar amounts of Vitamin B2 per 1 kg.
• Both Almonds as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Powder No Sugar Added Cocoa Mix:

• Almonds have 1.4 times more Copper, 1.3 times more Magnesium and 3.3 times more Manganese than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 2.1 times more Calcium, 1.3 times more Iron, 1.9 times more Phosphorus, 3.7 times more Potassium, 4.1 times more Selenium and 876 times more Sodium than Almonds.
• Both Almonds and Powder No Sugar Added Cocoa Mix have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.5 times more Energy, 16.6 times more Fat, 2.1 times more Saturated Fat, 158 times more Omega 6, 1.7 times more Fiber and 1.4 times more Protein than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 3.3 times more Carbohydrate and 8.7 times more Sugars than Almonds.
• Both Almonds as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.