Comparing Nutrients in 14 ounces Lemon Juice VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Lemon Juice	4%	7%	89%
Almond paste	8%	52%	40%

Macro Nutrients

	Lemon Juice	Almond paste	Recommended Dietary Allowance
Energy	3% 87.3kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	146% 190g	130g per day for Men 19-50 years
Sugars	13.8% 10g	198% 144g	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	6.02% 4.37g	NA	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	% 3.93g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	50% 19g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Lemon Juice	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	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	20% 79.4μg	72.4% 290μg	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	171% 154mg	0.44% 0.4mg	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	3.97% 0.6mg	358% 53.7mg	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

	Lemon Juice	Almond paste	Recommended Dietary Allowance
Calcium	2.4% 24mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	200% 1.8mg	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	3.97% 0.32mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	148% 3.4mg	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	4.54% 31.8mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	9.9% 366g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon Juice VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Lemon Juice versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Lemon Juice vs Almond paste:

• 14 ounces of Lemon Juice have 1.3 times more Vitamin B6 and 387 times more Vitamin C than Almond paste.
• While 14 oz of Almond paste contain 3.4 times more Vitamin B1, 27.6 times more Vitamin B2, 15.6 times more Vitamin B3, 3.7 times more Vitamin B9 and 90.3 times more Vitamin E than Raw Lemon Juice.
• Both Lemon Juice and Almond paste provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Lemon Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• 14 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Raw Lemon Juice as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Lemon Juice vs Almond paste:

• 14 ounces of Lemon Juice have 6.6 times more Water than Almond paste.
• While 14 oz of Almond paste contain 28.7 times more Calcium, 28.4 times more Copper, 20 times more Iron, 21.7 times more Magnesium, 71.3 times more Manganese, 32.3 times more Phosphorus, 3 times more Potassium, 42 times more Selenium and 29.6 times more Zinc than Raw Lemon Juice.
• 14 ounces of Lemon Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 20.8 times more Energy, 115.6 times more Fat, 65.7 times more Saturated Fat, 22.1 times more Omega 3, 464.7 times more Omega 6, 6.9 times more Carbohydrate, 14.4 times more Sugars, 16 times more Fiber and 25.7 times more Protein than Raw Lemon Juice.
• 14 ounces of Lemon Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein