Comparing Nutrients in 5 ounces Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	3%	30%	67%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Roasted Almonds	Recommended Dietary Allowance
Energy	19.6% 567kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	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	81.8% 106g	23% 29.8g	130g per day for Men 19-50 years
Sugars	117% 85g	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	15% 5.67g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	NA	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Roasted Almonds	Recommended Dietary Allowance
Calcium	14% 142mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	NA	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	32% 2.55mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	NA	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	NA	95% 668mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	80.3% 1205mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix vs Roasted Almonds:

Both Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix and Dry Roasted Almonds have similar amounts of vitamins per 5 oz
• Both Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix vs Roasted Almonds:

• Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix has 283.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.7 times more Calcium, 2.1 times more Iron and more Potassium than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.

Comparison of macro-nutrients per 5 ounces:

• Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix has 2.4 times more Saturated Fat, 3.6 times more Carbohydrate and 12.3 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Energy, 3.5 times more Fat, 2.7 times more Fiber and 7 times more Protein than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.
• Both Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.