Comparing Nutrients in 5 ounces Prepared With Water Powder With Aspartame Cocoa Mix VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Prepared With Water Powder With Aspartame Cocoa Mix	Roasted Almonds	Recommended Dietary Allowance
Energy	1.4% 41kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.05% 0.009g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.1% 7.95g	23% 29.8g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	3.06% 1.7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder With Aspartame Cocoa Mix	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.75% 0.12mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.73% 0.035mg	15% 0.19mg	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	0.35% 1.4μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder With Aspartame Cocoa Mix	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.8% 68mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	2.33% 93μg	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	6.9% 0.55mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.074mg	138% 3.16mg	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	14% 99mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Prepared With Water Powder With Aspartame Cocoa Mix vs Roasted Almonds:

• Prepared With Water Powder With Aspartame Cocoa Mix has more Vitamin B12 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.7 times more Vitamin B1, 11 times more Vitamin B2, 42.8 times more Vitamin B3, 5.4 times more Vitamin B6, 55 times more Vitamin B9 and more Vitamin E than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix and Dry Roasted Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Prepared With Water Powder With Aspartame Cocoa Mix vs Roasted Almonds:

• Prepared With Water Powder With Aspartame Cocoa Mix has 24 times more Sodium and 38.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.6 times more Calcium, 16.7 times more Copper, 9.6 times more Iron, 16.4 times more Magnesium, 42.9 times more Manganese, 6.7 times more Phosphorus, 3.4 times more Potassium, 1.5 times more Selenium and 12.3 times more Zinc than Prepared With Water Powder With Aspartame Cocoa Mix.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds contain 20.6 times more Energy, 228.4 times more Fat, 29.4 times more Saturated Fat, 2157.5 times more Omega 6, 3.7 times more Carbohydrate, 1.7 times more Sugars, 18.2 times more Fiber and 17.3 times more Protein than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.