Comparing Nutrients in 14 ounces Lemon juice from concentrate, bottled, REAL LEMON VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate, bottled, REAL LEMON	7%	3%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Lemon juice from concentrate, bottled, REAL LEMON	Roasted Almonds	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	64% 83.4g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	3.9% 2.8g	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	% 3.5g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 19g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	114% 43.3g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate, bottled, REAL LEMON	Roasted 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	6.6% 0.079mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	11% 43.7μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	73.2% 66mg	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	6.1% 0.91mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate, bottled, REAL LEMON	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	2.98% 0.24mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	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	5.1% 35.7mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	119% 13mg	11mg per day for Men 19-50 years
Water	10% 371g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon juice from concentrate, bottled, REAL LEMON VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Lemon juice from concentrate, bottled, REAL LEMON versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Lemon juice from concentrate, bottled, REAL LEMON vs Roasted Almonds:

• 14 ounces of Lemon juice from concentrate, bottled, REAL LEMON have more Vitamin C than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 3.9 times more Vitamin B1, 70.4 times more Vitamin B2, 20.2 times more Vitamin B3, 3.6 times more Vitamin B5, 3.7 times more Vitamin B6, 5 times more Vitamin B9 and 103.9 times more Vitamin E than Lemon juice from concentrate, bottled, REAL LEMON.
• 14 ounces of Lemon juice from concentrate, bottled, REAL LEMON have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Lemon juice from concentrate, bottled, REAL LEMON as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Lemon juice from concentrate, bottled, REAL LEMON vs Roasted Almonds:

• 14 ounces of Lemon juice from concentrate, bottled, REAL LEMON have 38.8 times more Water than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 29.8 times more Calcium, 61.1 times more Copper, 62.2 times more Iron, 46.5 times more Magnesium, 139.5 times more Manganese, 52.3 times more Phosphorus, 6.5 times more Potassium and 14.4 times more Zinc than Lemon juice from concentrate, bottled, REAL LEMON.
• 14 ounces of Lemon juice from concentrate, bottled, REAL LEMON lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry Roasted Almonds contain 35.2 times more Energy, 750.6 times more Fat, 151.6 times more Saturated Fat, 1176.8 times more Omega 6, 3.7 times more Carbohydrate, 3.1 times more Sugars, 15.6 times more Fiber and 44.6 times more Protein than Lemon juice from concentrate, bottled, REAL LEMON.
• 14 ounces of Lemon juice from concentrate, bottled, REAL LEMON provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Lemon juice from concentrate, bottled, REAL LEMON as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.