Comparing Nutrients in 14 ounces Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	24%	14%	62%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	Blanched Almonds	Recommended Dietary Allowance
Energy	0.27% 7.94kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.89% 1.15g	57% 74g	130g per day for Men 19-50 years
Sugars	0% 0g	25.3% 18.4g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.7g	g per day for Men 19-50 years
Fiber	0% 0g	103% 39.3g	38g per day for Men 19-50 years
Protein	0.78% 0.44g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	35% 0.46mg	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	0% 0μg	48.6% 194μg	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	0% 0mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	0.88% 0.008mg	453% 4.08mg	0.9mg per day for Men 19-50 years
Fluoride	5.93% 237μg	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	5.46% 0.44mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.42mg	317% 7.3mg	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	5.1% 35.7mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine vs Blanched Almonds:

• Blanched Almonds contain 38.2 times more Vitamin B1, 30.9 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine vs Blanched Almonds:

• Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine have 22.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 78.7 times more Calcium, 513.5 times more Copper, 29.8 times more Iron, 268 times more Magnesium, 17.1 times more Manganese, 53.4 times more Phosphorus, 82.4 times more Potassium, more Selenium, 2.4 times more Sodium and 297 times more Zinc than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds contain 295 times more Energy, 1750.7 times more Fat, more Saturated Fat, more Omega 6, 64.4 times more Carbohydrate, more Sugars, more Fiber and 194.5 times more Protein than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine.
• Both Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Contains Caffeine as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.