Comparing Nutrients in 7 ounces Cocoa, dry powder, hi-fat or breakfast, processed with alkali VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%
Almonds	14%	72%	14%

Macro Nutrients

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Almonds	Recommended Dietary Allowance
Energy	32.8% 951kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	48.5% 47g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	78.4% 25g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	8.98% 1.53g	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	76% 99g	33% 42.8g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	177% 67.3g	65.3% 25g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	19% 75.4μg	22% 87.3μg	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	2.4% 0.36mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Almonds	Recommended Dietary Allowance
Calcium	24.2% 242mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	360% 28.8mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	225% 945mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	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	215% 1504mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	146% 4979mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	44.4% 24.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Almonds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 1.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 2.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2 times more Vitamin B3 and 142.4 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs Almonds:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 3.5 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 3.4 times more Potassium, 3 times more Selenium, 20 times more Sodium and 2.1 times more Zinc than Almonds.
• While Almonds contain 2.2 times more Calcium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.

Comparison of macro-nutrients per 7 ounces:

• Cocoa, dry powder, hi-fat or breakfast, processed with alkali has 3.3 times more Saturated Fat, 2.3 times more Carbohydrate and 2.7 times more Fiber than Almonds.
• While Almonds contain 2.1 times more Fat, 16 times more Omega 6, 2.8 times more Sugars and 1.3 times more Protein than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali and Almonds have similar amounts of Energy per 7 oz.
• Both Cocoa, dry powder, hi-fat or breakfast, processed with alkali as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.