Comparing Nutrients in 5 ounces Almonds VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Almonds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	28.3% 821kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	17.7% 12.8g	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	0.22% 0.16g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	53.5% 30g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	0.72% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	0.35% 1.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	38% 381mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	7.56% 0.068mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.18% 87μg	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	65.7% 5.26mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	2.3% 0.052mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Prepared With Water Powder Cocoa Mix:

• Almonds have 15.8 times more Vitamin B1, 14.6 times more Vitamin B2, 44.7 times more Vitamin B3, 3.8 times more Vitamin B5, 8.6 times more Vitamin B6, 44 times more Vitamin B9 and 854.3 times more Vitamin E than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains more Vitamin B12 than Almonds.
• Both Almonds as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Prepared With Water Powder Cocoa Mix:

• Almonds have 12.8 times more Calcium, 21.5 times more Copper, 21.8 times more Iron, 22.5 times more Magnesium, 58.9 times more Manganese, 11.2 times more Phosphorus, 7.4 times more Potassium, 5.9 times more Selenium and 14.9 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 73 times more Sodium and 19.6 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 10.5 times more Energy, 90.8 times more Fat, 11.6 times more Saturated Fat, 821.6 times more Omega 6, 1.9 times more Carbohydrate, 25 times more Fiber and 23 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2.1 times more Sugars than Almonds.
• Both Almonds as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.