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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Almonds have 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.
• While Powder No Sugar Added Cocoa Mix contains 1.3 times more Vitamin B1, 8.1 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin B12 than Almonds.
• Both Almonds and Powder No Sugar Added Cocoa Mix have similar amounts of Vitamin B2 per 1 lb.
• Both 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 lb.

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

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

Comparison of macro-nutrients per 1 pound:

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