Comparing Nutrients in 100 grams Blanched Almonds VS Prepared With Water Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Prepared With Water Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Blanched Almonds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Energy	20.3% 590kcal	1.9% 55kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0.088% 0.015g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	12.5% 9.03g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	1.64% 0.92g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Prepared With Water Powder 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	16% 0.19mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	1.23% 0.016mg	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	12.3% 49μg	0.25% 1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.1% 0.05μg	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	158% 23.8mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Prepared With Water Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	23.6% 236mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	5.33% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.54% 61.4μg	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	41% 3.28mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	1.6% 0.037mg	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	68.7% 481mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	4.87% 73mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Prepared With Water Powder Cocoa Mix:

• Blanched Almonds have 14.7 times more Vitamin B1, 9.1 times more Vitamin B2, 43.2 times more Vitamin B3, 2.6 times more Vitamin B5, 7.2 times more Vitamin B6, 49 times more Vitamin B9 and 791.7 times more Vitamin E than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains more Vitamin B12 than Blanched Almonds.
• Both Blanched Almonds as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Prepared With Water Powder Cocoa Mix:

• Blanched Almonds have 11.2 times more Calcium, 21.4 times more Copper, 19.3 times more Iron, 22.3 times more Magnesium, 49.6 times more Manganese, 11.2 times more Phosphorus, 6.7 times more Potassium, 4.6 times more Selenium and 14.1 times more Zinc than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 3.8 times more Sodium and 19.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 10.7 times more Energy, 95.5 times more Fat, 12.1 times more Saturated Fat, 824.3 times more Omega 6, 1.6 times more Carbohydrate, 19.8 times more Fiber and 23.3 times more Protein than Prepared With Water Powder Cocoa Mix.
• While Prepared With Water Powder Cocoa Mix contains 2 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Prepared With Water Powder Cocoa Mix have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.