Comparing Nutrients in 14 ounces Unsweetened Lemon Instant Tea VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	47.2% 1369kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	54% 70g	130g per day for Men 19-50 years
Sugars	24.7% 18g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	52.2% 20g	110% 41.7g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Oil Roasted 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	206% 10.3mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.89mg	36% 0.47mg	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	60.5% 242μg	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 111mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	131% 552mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	5292% 122mg	425% 9.76mg	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	60.7% 425mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	403% 13705mg	81.6% 2774mg	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	111% 12mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Lemon Instant Tea VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Unsweetened Lemon Instant Tea versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Unsweetened Lemon Instant Tea have 1.7 times more Vitamin B3, 11.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 5.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 288.6 times more Vitamin E than Unsweetened Lemon Instant Tea.
• 14 ounces of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B1 and Vitamin E
• Both Unsweetened Lemon Instant Tea as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Unsweetened Lemon Instant Tea vs Oil Roasted Almonds:

• 14 ounces of Unsweetened Lemon Instant Tea have 12.5 times more Manganese, 4.9 times more Potassium and 55 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 10.4 times more Calcium, 2.9 times more Copper, 4.9 times more Iron, 2 times more Magnesium, 4.4 times more Phosphorus, 1.4 times more Selenium and 3.1 times more Zinc than Unsweetened Lemon Instant Tea.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Unsweetened Lemon Instant Tea have more Omega 3 and 4.4 times more Carbohydrate than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.8 times more Energy, 306.5 times more Fat, 89.5 times more Saturated Fat, 171.1 times more Omega 6, 2.1 times more Fiber and 2.9 times more Protein than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Oil Roasted Almonds offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Unsweetened Lemon Instant Tea provide inadequate amounts of Omega 6
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3