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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Oil Roasted Almonds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	29.7% 860kcal	11% 323kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	20% 19.4g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	35.7% 11.4g	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	113% 19g	3.67% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	63% 82g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	3.42% 2.5g	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% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	138% 52.4g	38g per day for Men 19-50 years
Protein	53.7% 30g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	9.57% 38.3μg	11.3% 45.4μg	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	245% 37mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	41.2% 412mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	597% 5.37mg	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	65.2% 5.2mg	246% 19.6mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	168% 707mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	236% 5.44mg	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	94% 661mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	63.5% 2160mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	37% 20.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	87.8% 9.65mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.11% 4.25g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Oil Roasted Almonds have 3.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 259.7 times more Vitamin E than Cocoa, dry powder, unsweetened.
• While 5 oz of Cocoa, dry powder, unsweetened contain more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cocoa, dry powder, unsweetened provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 5 ounces of Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Cocoa, dry powder, unsweetened:

• 5 ounces of Oil Roasted Almonds have 2.3 times more Calcium than Cocoa, dry powder, unsweetened.
• While 5 oz of Cocoa, dry powder, unsweetened contain 4 times more Copper, 3.8 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 3.5 times more Selenium and 2.2 times more Zinc than Oil Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 2.7 times more Energy, 4 times more Fat, 30.7 times more Omega 6 and 2.6 times more Sugars than Cocoa, dry powder, unsweetened.
• While 5 oz of Cocoa, dry powder, unsweetened contain 1.9 times more Saturated Fat, 3.3 times more Carbohydrate and 3.5 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cocoa, dry powder, unsweetened offer comparable quantities of Protein per five ounces.
• Both Oil Roasted Almonds as well as Cocoa, dry powder, unsweetened provide inadequate amounts of Omega 3 in five ounces.