Comparing Nutrients in 7 ounces Blanched Almonds VS Prepared With Water Powder With Aspartame Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%

Macro Nutrients

	Blanched Almonds	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Energy	40.4% 1171kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.07% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	8.56% 11g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	8% 5.8g	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% 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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	76% 42.5g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Prepared With Water Powder With Aspartame 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	31.6% 0.38mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	3.8% 0.05mg	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	24.3% 97μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	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	314% 47mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Prepared With Water Powder With Aspartame Cocoa Mix	Recommended Dietary Allowance
Calcium	47% 468mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.26% 130μg	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	81.4% 6.5mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	4.5% 0.1mg	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	136% 955mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.95% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Prepared With Water Powder With Aspartame Cocoa Mix:

• Blanched Almonds have 9.1 times more Vitamin B1, 6.5 times more Vitamin B2, 41.2 times more Vitamin B3, 4.6 times more Vitamin B6, 49 times more Vitamin B9 and more Vitamin E than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds and Prepared With Water Powder With Aspartame Cocoa Mix have similar amounts of Vitamin B5 per 7 oz.
• Both Blanched Almonds as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Prepared With Water Powder With Aspartame Cocoa Mix:

• Blanched Almonds have 4.9 times more Calcium, 15.6 times more Copper, 8.4 times more Iron, 15.8 times more Magnesium, 35.3 times more Manganese, 6.9 times more Phosphorus, 3.1 times more Potassium, 2.5 times more Selenium and 11 times more Zinc than Prepared With Water Powder With Aspartame Cocoa Mix.
• While Prepared With Water Powder With Aspartame Cocoa Mix contains 3.8 times more Sodium and 20.5 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 20.3 times more Energy, 228.3 times more Fat, 28.4 times more Saturated Fat, 2060.8 times more Omega 6, 3.3 times more Carbohydrate, 1.6 times more Sugars, 16.5 times more Fiber and 17.7 times more Protein than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Blanched Almonds as well as Prepared With Water Powder With Aspartame Cocoa Mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.