Comparing Nutrients in 1 pound Powder Cocoa Mix VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Powder Cocoa Mix	7%	9%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Energy	62.3% 1805kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	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	2.85% 0.49g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	75% 98g	130g per day for Men 19-50 years
Sugars	410% 297g	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	44% 16.8g	149% 56.7g	38g per day for Men 19-50 years
Protein	54% 30.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	197% 2.56mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	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	6.8% 27.2μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	66% 1.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	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	5.75% 0.86mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Calcium	60.3% 603mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	67.5% 5.4mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	89.6% 376mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	204% 1429mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	152% 2286mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.62mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Powder Cocoa Mix vs Almonds:

• Powder Cocoa Mix has 1.9 times more Vitamin B5 and more Vitamin B12 than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 2 times more Vitamin B2, 6.2 times more Vitamin B3, 7.3 times more Vitamin B9 and 134.9 times more Vitamin E than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Powder 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 Cocoa Mix vs Almonds:

• Powder Cocoa Mix has 1.2 times more Selenium and 504 times more Sodium than Almonds.
• While Almonds contain 2 times more Calcium, 3.6 times more Copper, 3.1 times more Iron, 3.3 times more Magnesium, 8.1 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Zinc than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Powder Cocoa Mix has 3.9 times more Carbohydrate and 15.1 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 12.5 times more Fat, 1.6 times more Saturated Fat, 115.2 times more Omega 6, 3.4 times more Fiber and 3.2 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.