Comparing Nutrients in 7 ounces Almonds VS Cocoa, dry powder, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cocoa, dry powder, unsweetened	18%	28%	54%

Macro Nutrients

	Almonds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Energy	39.6% 1149kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	50% 16g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	88.4% 115g	130g per day for Men 19-50 years
Sugars	12% 8.63g	4.8% 3.47g	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	0.3% 0.22g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	193% 73.4g	38g per day for Men 19-50 years
Protein	75% 42g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	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	34% 0.41mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	36.8% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	16% 63.5μg	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	339% 51mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cocoa, dry powder, unsweetened	Recommended Dietary Allowance
Calcium	53.4% 534mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	835% 7.5mg	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	92% 7.36mg	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	331% 7.6mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	89% 3024mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	51.6% 28.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Cocoa, dry powder, unsweetened:

• Almonds have 2.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B9 and 256.3 times more Vitamin E than Cocoa, dry powder, unsweetened.
• While Cocoa, dry powder, unsweetened contains more Vitamin K than Almonds.
• Both Almonds and Cocoa, dry powder, unsweetened have similar amounts of Vitamin B6 per 7 oz.
• Both Almonds as well as Cocoa, dry powder, unsweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Cocoa, dry powder, unsweetened:

• Almonds have 2.1 times more Calcium than Cocoa, dry powder, unsweetened.
• While Cocoa, dry powder, unsweetened contains 3.7 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium, 3.5 times more Selenium, 21 times more Sodium and 2.2 times more Zinc than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2.5 times more Energy, 3.6 times more Fat, 28 times more Omega 6 and 2.5 times more Sugars than Cocoa, dry powder, unsweetened.
• While Cocoa, dry powder, unsweetened contains 2.1 times more Saturated Fat, 2.7 times more Carbohydrate and 3 times more Fiber than Almonds.
• Both Almonds and Cocoa, dry powder, unsweetened have similar amounts of Protein per 7 oz.
• Both Almonds as well as Cocoa, dry powder, unsweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.