Comparing Nutrients in 1 pound Prepared With Water Powder Cocoa Mix VS Almonds

Macros Ratio

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

Macro Nutrients

	Prepared With Water Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Energy	8.6% 249kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	4.65% 1.5g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	75% 98g	130g per day for Men 19-50 years
Sugars	56.5% 41g	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	5.97% 2.27g	149% 56.7g	38g per day for Men 19-50 years
Protein	7.45% 4.17g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	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	1.13% 4.54μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.45% 0.23μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	6.96% 279μg	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	9.64% 0.77mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	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	28% 195mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	22% 331mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.54% 20g	3700g per day for Men 19-50 years

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

• Prepared With Water Powder Cocoa Mix has more Vitamin B12 than Almonds.
• While Almonds contain 15.8 times more Vitamin B1, 14.6 times more Vitamin B2, 44.7 times more Vitamin B3, 3.8 times more Vitamin B5, 8.6 times more Vitamin B6, 44 times more Vitamin B9 and 854.3 times more Vitamin E than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Prepared With Water Powder Cocoa Mix vs Almonds:

• Prepared With Water Powder Cocoa Mix has 73 times more Sodium and 19.6 times more Water than Almonds.
• While Almonds contain 12.8 times more Calcium, 21.5 times more Copper, 21.8 times more Iron, 22.5 times more Magnesium, 58.9 times more Manganese, 11.2 times more Phosphorus, 7.4 times more Potassium, 5.9 times more Selenium and 14.9 times more Zinc than Prepared With Water Powder Cocoa Mix.

Comparison of macro-nutrients per 1 pound:

• Prepared With Water Powder Cocoa Mix has 2.1 times more Sugars than Almonds.
• While Almonds contain 10.5 times more Energy, 90.8 times more Fat, 11.6 times more Saturated Fat, 821.6 times more Omega 6, 1.9 times more Carbohydrate, 25 times more Fiber and 23 times more Protein than Prepared With Water Powder Cocoa Mix.
• Both Prepared With Water Powder Cocoa Mix as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.