Comparing Nutrients in 5 ounces Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Roasted Almonds	Recommended Dietary Allowance
Energy	23.4% 679kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	34.6% 33.6g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	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	6.4% 1.1g	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	54.2% 70.5g	23% 29.8g	130g per day for Men 19-50 years
Sugars	3% 2.17g	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	126% 48g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	42.5% 24g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	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	9.45% 0.11mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.3% 0.52mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	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	13.5% 54μg	19.5% 78μg	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	1.7% 0.26mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.2% 6.24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Roasted Almonds	Recommended Dietary Allowance
Calcium	17.3% 173mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	569% 5.1mg	173% 1.56mg	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	257% 20.6mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	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	153% 1074mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	105% 3556mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	31.7% 17.4μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	86.3% 9.5mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Roasted Almonds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.2 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B9 and 132.8 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Dry Roasted Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Roasted Almonds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 3.3 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 3.5 times more Potassium, 6.2 times more Selenium, 6.7 times more Sodium and 2 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Calcium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.

Comparison of macro-nutrients per 5 ounces:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 3.1 times more Saturated Fat, 2.4 times more Carbohydrate and 3.1 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Fat, 16.8 times more Omega 6 and 3.2 times more Sugars than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Dry Roasted Almonds have similar amounts of Energy and Protein per 5 oz.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.