Comparing Nutrients in 300 calories Almonds VS Prepared With Water Powder Cocoa Mix

Weight per 300 calories

• Almonds: 51.8g
• Prepared With Water Powder Cocoa Mix: 546g

Almonds have 10.5 times more energy per 100g than Prepared With Water Powder Cocoa Mix. It has very high energy density when compared to other foods. Prepared With Water Powder Cocoa Mix having low energy density.

Which food has more nutrients per 300 calories - Almonds or Prepared With Water Powder Cocoa Mix?

Macros Ratio

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

Macro Nutrients

	Almonds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	48.4% 63g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	68% 49.3g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	7.18% 2.73g	38g per day for Men 19-50 years
Protein	19.6% 11g	8.96% 5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	2.76% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	1.36% 5.45μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.4% 0.27μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	88.5% 13.3mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.45% 0.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	14% 139mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.37% 335μg	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	24% 1.92mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	8.77% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	6.94% 3.8μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	26.5% 398mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	12.7% 471g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Prepared With Water Powder Cocoa Mix:

• Almonds have 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B3, 4.2 times more Vitamin B9 and 81.2 times more Vitamin E than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.7 times more Vitamin B5 and more Vitamin B12 than Almonds.
• Both Almonds and Prepared With Water Powder Cocoa Mix have similar amounts of Vitamin B6 per 300 kcal.
• Both Almonds as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Prepared With Water Powder Cocoa Mix:

• Almonds have 1.2 times more Calcium, 2 times more Copper, 2.1 times more Iron, 2.1 times more Magnesium, 5.6 times more Manganese and 1.4 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 1.4 times more Potassium, 1.8 times more Selenium, 768.5 times more Sodium and 206.1 times more Water than Almonds.
• Both Almonds and Prepared With Water Powder Cocoa Mix have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 8.6 times more Fat, 78 times more Omega 6, 2.4 times more Fiber and 2.2 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 5.6 times more Carbohydrate and 21.9 times more Sugars than Almonds.
• Both Almonds and Prepared With Water Powder Cocoa Mix have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Almonds as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.