Comparing Nutrients in 100 grams Blanched Almonds VS Cocoa, dry powder, hi-fat or breakfast, processed with alkali

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	14%	45%	41%

Macro Nutrients

	Blanched Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Energy	20.3% 590kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	24.4% 23.7g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	39.5% 12.6g	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	4.52% 0.77g	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	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	2.1% 1.53g	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	89.2% 34g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	16% 0.19mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	14.6% 0.19mg	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	9.5% 38μg	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	158% 23.8mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.67% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Recommended Dietary Allowance
Calcium	23.6% 236mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	401% 3.6mg	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	41% 3.28mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	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	68.7% 481mg	108% 758mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	73.8% 2509mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• Blanched Almonds have 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B9 and 131.9 times more Vitamin E than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 1.7 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched 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 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Cocoa, dry powder, hi-fat or breakfast, processed with alkali:

• Blanched Almonds have 1.9 times more Calcium than Cocoa, dry powder, hi-fat or breakfast, processed with alkali.
• While Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 3.5 times more Copper, 4.4 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus, 3.8 times more Potassium, 3.8 times more Selenium and 2.3 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cocoa, dry powder, hi-fat or breakfast, processed with alkali have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.2 times more Energy, 2.2 times more Fat, 16.1 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 Cocoa, dry powder, hi-fat or breakfast, processed with alkali contains 3.2 times more Saturated Fat, 2.7 times more Carbohydrate and 3.4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Cocoa, dry powder, hi-fat or breakfast, processed with alkali have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.