Comparing Nutrients in 5 ounces Cocoa, dry powder, unsweetened VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, unsweetened	18%	28%	54%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cocoa, dry powder, unsweetened	Roasted Almonds	Recommended Dietary Allowance
Energy	11% 323kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.4g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	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	3.67% 0.62g	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	63% 82g	23% 29.8g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	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	138% 52.4g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, unsweetened	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	9.2% 0.11mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	11.3% 45.4μg	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	0.94% 0.14mg	226% 34mg	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

	Cocoa, dry powder, unsweetened	Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 181mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	597% 5.37mg	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	246% 19.6mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	168% 707mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	236% 5.44mg	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	149% 1040mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.65mg	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

Nutrient Comparison: Cocoa, dry powder, unsweetened VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cocoa, dry powder, unsweetened versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cocoa, dry powder, unsweetened vs Roasted Almonds:

• 5 ounces of Cocoa, dry powder, unsweetened have more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and 239 times more Vitamin E than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Roasted Almonds provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin E
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Cocoa, dry powder, unsweetened as well as Dry 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, unsweetened vs Roasted Almonds:

• 5 ounces of Cocoa, dry powder, unsweetened have 3.4 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.6 times more Phosphorus, 2.1 times more Potassium, 7.2 times more Selenium and 2.1 times more Zinc than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.1 times more Calcium than Cocoa, dry powder, unsweetened.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cocoa, dry powder, unsweetened have 2 times more Saturated Fat, 2.8 times more Carbohydrate and 3.4 times more Fiber than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.6 times more Energy, 3.8 times more Fat, 29.4 times more Omega 6 and 2.8 times more Sugars than Cocoa, dry powder, unsweetened.
• Both Cocoa, dry powder, unsweetened and Roasted Almonds offer comparable quantities of Protein per five ounces.
• Both Cocoa, dry powder, unsweetened as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.