Comparing Nutrients in 1 pound Almonds VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	91% 2626kcal	75% 2173kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	179% 57.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	173% 225g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	9.57% 6.94g	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	405% 154g	38g per day for Men 19-50 years
Protein	171% 96g	136% 76.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	66.3% 0.86mg	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	43% 172μg	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	775% 116mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.6% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	122% 1220mg	55.3% 553mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	1819% 16.4mg	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	822% 65.8mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	514% 2159mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	NA	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	491% 3438mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	335% 11381mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	101% 55.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	276% 30.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• Almonds have 2.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2 times more Vitamin B3 and 142.4 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 1.4 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Cocoa, dry powder, hi-fat or breakfast, processed with alkali have similar amounts of Vitamin B9 per 1 lb.
• Both Almonds as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• Almonds have 2.2 times more Calcium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 3.5 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 3.4 times more Potassium, 3 times more Selenium, 20 times more Sodium and 2.1 times more Zinc than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.2 times more Energy, 2.1 times more Fat, 16 times more Omega 6, 2.8 times more Sugars and 1.3 times more Protein than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 3.3 times more Saturated Fat, 2.3 times more Carbohydrate and 2.7 times more Fiber than Almonds.
• Both Almonds as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.