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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Powder No Sugar Added Cocoa Mix	16%	7%	77%

Macro Nutrients

	Blanched Almonds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Energy	203% 5900kcal	130% 3770kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	55.5% 17.8g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	144% 187g	553% 719g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	197% 75g	38g per day for Men 19-50 years
Protein	382% 214g	277% 155g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	159% 1.9mg	223% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	766% 38.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	245% 3.18mg	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	123% 490μg	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	1583% 238mg	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

	Blanched Almonds	Powder No Sugar Added Cocoa Mix	Recommended Dietary Allowance
Calcium	236% 2360mg	576% 5760mg	1000mg per day for Men 19-50 years
Copper	1141% 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	410% 32.8mg	620% 49.6mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	495% 2080mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	289% 6.65mg	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	687% 4810mg	1276% 8930mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	795% 27020mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	584% 8760mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	313% 34.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.92% 34g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.2 times more Vitamin B3, 3.5 times more Vitamin B9 and 593.8 times more Vitamin E than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 1.4 times more Vitamin B1, 2 times more Vitamin B2, 12.2 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin B12 than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Powder No Sugar Added Cocoa Mix:

• Blanched Almonds have 1.4 times more Copper, 1.3 times more Magnesium and 2.8 times more Manganese than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 2.4 times more Calcium, 1.5 times more Iron, 1.9 times more Phosphorus, 4.1 times more Potassium, 5.3 times more Selenium and 46.1 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Powder No Sugar Added Cocoa Mix have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.6 times more Energy, 17.5 times more Fat, 2.2 times more Saturated Fat, 158.5 times more Omega 6, 1.3 times more Fiber and 1.4 times more Protein than Powder No Sugar Added Cocoa Mix.
• While Powder No Sugar Added Cocoa Mix contains 3.9 times more Carbohydrate and 8.1 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Powder No Sugar Added Cocoa Mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.