Comparing Nutrients in 7 ounces Powder Cocoa Mix VS Almonds

Macros Ratio

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

Macro Nutrients

	Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Energy	27.2% 790kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 166g	33% 42.8g	130g per day for Men 19-50 years
Sugars	179% 130g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	65.3% 25g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.2% 1.12mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.69μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	2.5% 0.38mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Cocoa Mix	Almonds	Recommended Dietary Allowance
Calcium	26.4% 264mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	227% 2.05mg	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	29.5% 2.36mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	39.2% 165mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	89.3% 625mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.08% 2.98g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Powder Cocoa Mix vs Almonds:

• Powder Cocoa Mix has 1.9 times more Vitamin B5 and more Vitamin B12 than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 2 times more Vitamin B2, 6.2 times more Vitamin B3, 7.3 times more Vitamin B9 and 134.9 times more Vitamin E than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Powder Cocoa Mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Powder Cocoa Mix vs Almonds:

• Powder Cocoa Mix has 1.2 times more Selenium and 504 times more Sodium than Almonds.
• While Almonds contain 2 times more Calcium, 3.6 times more Copper, 3.1 times more Iron, 3.3 times more Magnesium, 8.1 times more Manganese, 1.5 times more Phosphorus and 2.1 times more Zinc than Powder Cocoa Mix.
• Both Powder Cocoa Mix and Almonds have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Powder Cocoa Mix has 3.9 times more Carbohydrate and 15.1 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 12.5 times more Fat, 1.6 times more Saturated Fat, 115.2 times more Omega 6, 3.4 times more Fiber and 3.2 times more Protein than Powder Cocoa Mix.
• Both Powder Cocoa Mix as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.