Comparing Nutrients in 14 ounces Powder Lemonade VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Powder Lemonade	Blanched Almonds	Recommended Dietary Allowance
Energy	51.5% 1492kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.87% 0.6g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	298% 387g	57% 74g	130g per day for Men 19-50 years
Sugars	518% 376g	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	96% 69.5g	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	% 11g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 295g	% 17.7g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	103% 39.3g	38g per day for Men 19-50 years
Protein	0% 0g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	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	4.96% 0.06mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.22% 0.52mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	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	5.95% 24μg	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	176% 158mg	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	3.7% 0.56mg	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

	Powder Lemonade	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	9.43% 0.75mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	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	2.27% 16mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.15% 5.68g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder Lemonade vs Blanched Almonds:

• Powder Lemonade has more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 12.7 times more Vitamin B1, more Vitamin B2, 26.9 times more Vitamin B3, 5.2 times more Vitamin B5, 4.4 times more Vitamin B6, 8.2 times more Vitamin B9 and 169.6 times more Vitamin E than Powder Lemonade.
• Both Powder Lemonade as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Powder Lemonade vs Blanched Almonds:

• Powder Lemonade has 2.7 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 11.8 times more Calcium, 22.8 times more Copper, 17.3 times more Iron, 114.7 times more Manganese, 120.3 times more Phosphorus, 4.5 times more Potassium, 5.3 times more Selenium and 29.7 times more Zinc than Powder Lemonade.
• Both Powder Lemonade and Blanched Almonds have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Powder Lemonade has 13 times more Omega 3, 5.2 times more Carbohydrate, 20.5 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 50 times more Fat, 26.2 times more Saturated Fat, 30.5 times more Omega 6, 24.8 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.