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

Macros Ratio

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

Macro Nutrients

	Powder No Sugar Added Cocoa Mix	Almonds	Recommended Dietary Allowance
Energy	59% 1710kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	25% 8.06g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	75% 98g	130g per day for Men 19-50 years
Sugars	236% 171g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	89.5% 34g	149% 56.7g	38g per day for Men 19-50 years
Protein	125% 70.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Powder No Sugar Added Cocoa Mix	Almonds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	347% 17.4mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	223% 5.35μg	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	1.2% 0.18mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder No Sugar Added Cocoa Mix	Almonds	Recommended Dietary Allowance
Calcium	261% 2613mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	520% 4.68mg	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	281% 22.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	225% 943mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	579% 4051mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	360% 12256mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	139% 76.7μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	265% 3973mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.54% 20g	3700g per day for Men 19-50 years

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

• Powder No Sugar Added Cocoa Mix has 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 8.1 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin B12 than Almonds.
• While Almonds contain 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.
• Both Powder No Sugar Added Cocoa Mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Powder No Sugar Added Cocoa Mix has 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.
• While Almonds contain 1.4 times more Copper, 1.3 times more Magnesium and 3.3 times more Manganese than Powder No Sugar Added Cocoa Mix.
• Both Powder No Sugar Added Cocoa Mix and Almonds have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Powder No Sugar Added Cocoa Mix has 3.3 times more Carbohydrate and 8.7 times more Sugars than Almonds.
• While Almonds contain 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.
• Both Powder No Sugar Added Cocoa Mix as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.