Comparing Nutrients in 14 ounces Carob-flavor Beverage Mix, Powder VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Carob-flavor Beverage Mix, Powder	2%	0%	98%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Carob-flavor Beverage Mix, Powder	Blanched Almonds	Recommended Dietary Allowance
Energy	51% 1476kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	285% 370g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 17.7g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	103% 39.3g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Carob-flavor Beverage Mix, Powder	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	2.98% 0.036mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.31% 0.004mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.48% 0.024mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	628% 94mg	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

	Carob-flavor Beverage Mix, Powder	Blanched Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	453% 4.08mg	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	228% 18.3mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	3.97% 27.8mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carob-flavor Beverage Mix, Powder vs Blanched Almonds:

• Blanched Almonds contain 21.2 times more Vitamin B1, 711 times more Vitamin B2, 4.6 times more Vitamin B3, 52.3 times more Vitamin B5 and more Vitamin B9 than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder and Blanched Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Carob-flavor Beverage Mix, Powder as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Carob-flavor Beverage Mix, Powder vs Blanched Almonds:

• Carob-flavor Beverage Mix, Powder has 1.4 times more Iron and 5.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 7.4 times more Calcium, 17.1 times more Copper, 53.6 times more Magnesium, 29.1 times more Manganese, 68.7 times more Phosphorus, 6.3 times more Potassium, 2.1 times more Selenium and 37.1 times more Zinc than Carob-flavor Beverage Mix, Powder.

Comparison of macro-nutrients per 14 ounces:

• Carob-flavor Beverage Mix, Powder has 5 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 262.6 times more Fat, 131.8 times more Saturated Fat, 187.3 times more Omega 6 and 11.9 times more Protein than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder and Blanched Almonds have similar amounts of Fiber per 14 oz.
• Both Carob-flavor Beverage Mix, Powder as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.