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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Oil Roasted Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	41.5% 1205kcal	32.8% 951kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	48.5% 47g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	78.4% 25g	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	158% 27g	8.98% 1.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	76% 99g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	4.2% 3.04g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	177% 67.3g	38g per day for Men 19-50 years
Protein	75.2% 42g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	29% 0.38mg	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	13.4% 53.6μg	19% 75.4μg	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	344% 51.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	57.7% 577mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	796% 7.16mg	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	91% 7.3mg	360% 28.8mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	225% 945mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	NA	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	132% 925mg	215% 1504mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	146% 4979mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	44.4% 24.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Oil Roasted Almonds have 2.1 times more Vitamin B2, 2 times more Vitamin B3 and 144.3 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 1.6 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 7 ounces of Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Almonds have 2.4 times more Calcium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 3.8 times more Copper, 3.9 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 3.6 times more Potassium, 3 times more Selenium and 2.2 times more Zinc than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.3 times more Energy, 2.3 times more Fat, 17.6 times more Omega 6, 3 times more Sugars and 1.3 times more Protein than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While 7 oz of Cocoa, dry powder, hi-fat or breakfast, processed with alkali contain 3 times more Saturated Fat, 2.8 times more Carbohydrate and 3.2 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali provide inadequate amounts of Omega 3 in seven ounces.