Comparing Nutrients in 100 grams Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	3%	30%	67%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Blanched Almonds	Recommended Dietary Allowance
Energy	13.8% 400kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	82.8% 60g	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	10.5% 4g	26% 9.9g	38g per day for Men 19-50 years
Protein	5.36% 3g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.85% 0.12mg	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	NA	12.3% 49μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix	Blanched Almonds	Recommended Dietary Allowance
Calcium	10% 100mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	NA	114% 1.03mg	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	22.5% 1.8mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	NA	64% 268mg	420mg per day for Men 19-50 years
Manganese	NA	79.8% 1.84mg	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	NA	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	NA	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.1% 3.73g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix vs Blanched Almonds:

Both Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix and Blanched Almonds have similar amounts of vitamins per 100 g
• Both Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix as well as Blanched Almonds have insufficient amounts of Vitamin C in 100 g.

Comparing minerals per 100 grams for Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix vs Blanched Almonds:

• Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix has 44.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Calcium, 1.8 times more Iron and more Potassium than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.

Comparison of macro-nutrients per 100 grams:

• Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix has 2.5 times more Saturated Fat, 4 times more Carbohydrate and 13 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Energy, 3.5 times more Fat, 2.5 times more Fiber and 7.1 times more Protein than Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix.
• Both Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.