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

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	23.4% 679kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	34.6% 33.6g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	3% 2.17g	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	126% 48g	39% 15g	38g per day for Men 19-50 years
Protein	42.5% 24g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.3% 0.52mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	17.3% 173mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	569% 5.1mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	NA	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	105% 3556mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	31.7% 17.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	86.3% 9.5mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.1 times more Vitamin B2, 2 times more Vitamin B3 and 144.3 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 Oil Roasted Almonds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have 3.8 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 3.6 times more Potassium, 3 times more Selenium and 2.2 times more Zinc than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.4 times more Calcium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have 3 times more Saturated Fat, 2.8 times more Carbohydrate and 3.2 times more Fiber than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.3 times more Energy, 2.3 times more Fat, 17.6 times more Omega 6, 3 times more Sugars and 1.3 times more Protein than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.