Comparing Nutrients in 5 ounces Powder Chocolate Malted Drink Mix VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Powder Chocolate Malted Drink Mix	5%	10%	85%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Powder Chocolate Malted Drink Mix	Blanched Almonds	Recommended Dietary Allowance
Energy	20% 583kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.38g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.86% 0.83g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	130% 95g	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	18% 6.8g	37% 14g	38g per day for Men 19-50 years
Protein	13% 7.23g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Powder Chocolate Malted Drink Mix	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	5.2% 46.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.25mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.84mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	12.5% 0.16mg	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	13% 52.4μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.36% 2.13mg	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	1.6% 0.24mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Chocolate Malted Drink Mix	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.5% 85mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	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	40.4% 3.23mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	NA	113% 2.6mg	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	35.4% 248mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	25.8% 876mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	17.8% 9.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	18% 269mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Powder Chocolate Malted Drink Mix vs Blanched Almonds:

• Powder Chocolate Malted Drink Mix has more Vitamin A, 1.4 times more Vitamin B6, more Vitamin B12, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B9 and 139.7 times more Vitamin E than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Powder Chocolate Malted Drink Mix as well as Blanched Almonds have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Powder Chocolate Malted Drink Mix vs Blanched Almonds:

• Powder Chocolate Malted Drink Mix has 2.2 times more Selenium and 10 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.9 times more Calcium, 5.1 times more Copper, 1.4 times more Iron, 3.8 times more Magnesium, 2.7 times more Phosphorus and 3.7 times more Zinc than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Blanched Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Powder Chocolate Malted Drink Mix has 21.3 times more Omega 3, 4.7 times more Carbohydrate and 14.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Energy, 11 times more Fat, 1.7 times more Saturated Fat, 21.2 times more Omega 6, 2.1 times more Fiber and 4.2 times more Protein than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.