Comparing Nutrients in 5 ounces Powder Cocoa Mix VS Almonds

Macros Ratio

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

Macro Nutrients

	Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Energy	19.5% 564kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	128% 93g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	14% 5.24g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	17% 9.45g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.6% 0.8mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	20.7% 0.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	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	1.8% 0.27mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.06% 1.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Calcium	19% 189mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	162% 1.46mg	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	21% 1.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63.8% 447mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	29.7% 1009mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	47.6% 714mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.057% 2.13g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Powder Cocoa Mix vs Almonds:

• Powder Cocoa Mix has 1.9 times more Vitamin B5 and more Vitamin B12 than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 2 times more Vitamin B2, 6.2 times more Vitamin B3, 7.3 times more Vitamin B9 and 134.9 times more Vitamin E than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Powder Cocoa Mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Powder Cocoa Mix vs Almonds:

• Powder Cocoa Mix has 1.2 times more Selenium and 504 times more Sodium than Almonds.
• While Almonds contain 2 times more Calcium, 3.6 times more Copper, 3.1 times more Iron, 3.3 times more Magnesium, 8.1 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Zinc than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Powder Cocoa Mix has 3.9 times more Carbohydrate and 15.1 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 12.5 times more Fat, 1.6 times more Saturated Fat, 115.2 times more Omega 6, 3.4 times more Fiber and 3.2 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.