Comparing Nutrients in 14 ounces Instant Tea VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Instant Tea	26%	0%	74%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Instant Tea	Roasted Almonds	Recommended Dietary Allowance
Energy	43% 1250kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	64% 83.4g	130g per day for Men 19-50 years
Sugars	30.3% 22g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	88.8% 33.7g	114% 43.3g	38g per day for Men 19-50 years
Protein	143% 80.2g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Instant Tea	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	0% 0mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	301% 3.9mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	268% 43mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	360% 18mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	41.5% 0.54mg	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	102% 409μg	54.6% 218μg	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	632% 95mg	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

	Instant Tea	Roasted Almonds	Recommended Dietary Allowance
Calcium	47% 468mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	485% 4.36mg	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	112% 8.97mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	257% 1080mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	22951% 528mg	385% 8.86mg	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	136% 949mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	705% 23972mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.55% 20.2g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Unsweetened Instant Tea Powder has 3 times more Vitamin B3, 14.1 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Vitamin B1 and more Vitamin E than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Dry Roasted Almonds have similar amounts of Vitamin B2 per 14 oz.
• Both Unsweetened Instant Tea Powder as well as Dry Roasted 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 Instant Tea vs Roasted Almonds:

• Unsweetened Instant Tea Powder has 59.6 times more Manganese, 8.5 times more Potassium, 2.7 times more Selenium and 24 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Calcium, 2 times more Copper, 1.7 times more Iron, 2 times more Phosphorus and 2 times more Zinc than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Dry Roasted Almonds have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unsweetened Instant Tea Powder has 8.2 times more Omega 3 and 2.8 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Energy, more Fat, more Saturated Fat, 323.6 times more Omega 6 and 1.3 times more Fiber than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Dry Roasted Almonds have similar amounts of Sugars and Protein per 14 oz.
• Both Unsweetened Instant Tea Powder as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.