Comparing Nutrients in 14 ounces Unsweetened Lemon Instant Tea VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Almonds	Recommended Dietary Allowance
Energy	47.2% 1369kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	47% 15g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	24.7% 18g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	52.2% 20g	131% 49.6g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	206% 10.3mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.89mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60.5% 242μg	43.7% 175μg	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	2.4% 0.36mg	678% 102mg	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

	Unsweetened Lemon Instant Tea	Almonds	Recommended Dietary Allowance
Calcium	11% 111mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	455% 4.1mg	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	37.2% 2.98mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	131% 552mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	5292% 122mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60.7% 425mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	403% 13705mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Unsweetened Lemon Instant Tea vs Almonds:

• Unsweetened Lemon Instant Tea has 1.7 times more Vitamin B3, 5.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Almonds.
• While Almonds contain 12.1 times more Vitamin B1, 2 times more Vitamin B2 and 284.8 times more Vitamin E than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea as well as 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 Unsweetened Lemon Instant Tea vs Almonds:

• Unsweetened Lemon Instant Tea has 14.1 times more Manganese, 4.7 times more Potassium and 55 times more Sodium than Almonds.
• While Almonds contain 9.6 times more Calcium, 3.1 times more Copper, 4.9 times more Iron, 1.9 times more Magnesium, 4.5 times more Phosphorus, 1.4 times more Selenium and 3.2 times more Zinc than Unsweetened Lemon Instant Tea.

Comparison of macro-nutrients per 14 ounces:

• Unsweetened Lemon Instant Tea has 11 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 277.4 times more Fat, 80.9 times more Saturated Fat, 156 times more Omega 6, 2.5 times more Fiber and 2.9 times more Protein than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Almonds have similar amounts of Sugars per 14 oz.
• Both Unsweetened Lemon Instant Tea as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.