Comparing Nutrients in 1 pound Cocoa, dry powder, unsweetened VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Almonds	Recommended Dietary Allowance
Energy	35.7% 1034kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	114% 36.6g	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	11.7% 2g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	75% 98g	130g per day for Men 19-50 years
Sugars	11% 7.94g	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	442% 168g	149% 56.7g	38g per day for Men 19-50 years
Protein	159% 89g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	36.3% 145μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	3.02% 0.45mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, unsweetened	Almonds	Recommended Dietary Allowance
Calcium	58% 581mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	1909% 17mg	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	786% 63mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	539% 2263mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	757% 17.4mg	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	476% 3329mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	203% 6913mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cocoa, dry powder, unsweetened vs Almonds:

• Cocoa, dry powder, unsweetened has more Vitamin K than Almonds.
• While Almonds contain 2.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B9 and 256.3 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Cocoa, dry powder, unsweetened as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cocoa, dry powder, unsweetened vs Almonds:

• Cocoa, dry powder, unsweetened has 3.7 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium, 3.5 times more Selenium, 21 times more Sodium and 2.2 times more Zinc than Almonds.
• While Almonds contain 2.1 times more Calcium than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 1 pound:

• Cocoa, dry powder, unsweetened has 2.1 times more Saturated Fat, 2.7 times more Carbohydrate and 3 times more Fiber than Almonds.
• While Almonds contain 2.5 times more Energy, 3.6 times more Fat, 28 times more Omega 6 and 2.5 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Almonds have similar amounts of Protein per 1 lb.
• Both Cocoa, dry powder, unsweetened as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.