Comparing Nutrients in 14 ounces Powder Whiskey Sour Mix VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Powder Whiskey Sour Mix	1%	0%	99%
Almonds	14%	72%	14%

Macro Nutrients

	Powder Whiskey Sour Mix	Almonds	Recommended Dietary Allowance
Energy	52.4% 1520kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	47% 15g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	297% 386g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	533% 386g	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	0% 0g	131% 49.6g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Powder Whiskey Sour Mix	Almonds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	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	678% 102mg	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

	Powder Whiskey Sour Mix	Almonds	Recommended Dietary Allowance
Calcium	108% 1080mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	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	19.3% 1.55mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	7.37% 51.6mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	2.2% 75.4mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	72.5% 1087mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Powder Whiskey Sour Mix vs Almonds:

• Powder Whiskey Sour Mix has more Vitamin C than Almonds.
• While Almonds contain 41 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 7.9 times more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix as well as Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Powder Whiskey Sour Mix vs Almonds:

• Powder Whiskey Sour Mix has 274 times more Sodium than Almonds.
• While Almonds contain 7.9 times more Copper, 9.5 times more Iron, 14.2 times more Magnesium, more Manganese, 37 times more Phosphorus, 38.6 times more Potassium, 6.8 times more Selenium and 22.3 times more Zinc than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix and Almonds have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Powder Whiskey Sour Mix has 4.5 times more Carbohydrate and 22.4 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Energy, 499.3 times more Fat, 200.1 times more Saturated Fat, 493 times more Omega 6, more Fiber and 35.3 times more Protein than Powder Whiskey Sour Mix.
• Both Powder Whiskey Sour Mix as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.