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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Oil Roasted Almonds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	95% 2753kcal	35.7% 1034kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	202% 263g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	11% 7.94g	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	442% 168g	38g per day for Men 19-50 years
Protein	172% 96g	159% 89g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	36.3% 145μg	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	785% 118mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	132% 1320mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	1909% 17mg	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	209% 16.7mg	786% 63mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	539% 2263mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	757% 17.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	302% 2114mg	476% 3329mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	203% 6913mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	281% 31mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cocoa, dry powder, unsweetened per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Cocoa, dry powder, unsweetened to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Almonds has 3.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 259.7 times more Vitamin E than Cocoa, dry powder, unsweetened.
• While 1 lb of Cocoa, dry powder, unsweetened contains more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cocoa, dry powder, unsweetened provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 1 pound of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Almonds has 2.3 times more Calcium than Cocoa, dry powder, unsweetened.
• While 1 lb of Cocoa, dry powder, unsweetened contains 4 times more Copper, 3.8 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 3.5 times more Selenium and 2.2 times more Zinc than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 2.7 times more Energy, 4 times more Fat, 30.7 times more Omega 6 and 2.6 times more Sugars than Cocoa, dry powder, unsweetened.
• While 1 lb of Cocoa, dry powder, unsweetened contains 1.9 times more Saturated Fat, 3.3 times more Carbohydrate and 3.5 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cocoa, dry powder, unsweetened offer comparable quantities of Protein per one pound.
• Both Oil Roasted Almonds as well as Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3 in one pound.