Comparing Nutrients in 14 ounces Almonds VS Decaffeinated Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Decaffeinated Instant Coffee	13%	1%	86%

Macro Nutrients

	Almonds	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Energy	79.2% 2298kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	232% 302g	130g per day for Men 19-50 years
Sugars	24% 17.3g	0% 0g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	0% 0g	38g per day for Men 19-50 years
Protein	150% 84g	82.2% 46g	56g per day for Men 19-50 years

Vitamins

	Almonds	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	415% 5.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	696% 111mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	0% 0μg	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	678% 102mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Decaffeinated Instant Coffee	Recommended Dietary Allowance
Calcium	107% 1068mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	30.4% 0.27mg	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	184% 14.7mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	211% 4.85mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	162% 1135mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	409% 13895mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Decaffeinated Instant Coffee:

• Almonds have more Vitamin B1, 4.9 times more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Decaffeinated Instant Coffee Powder.
• While Decaffeinated Instant Coffee Powder contains 7.8 times more Vitamin B3 and more Vitamin K than Almonds.
• Both Almonds and Decaffeinated Instant Coffee Powder have similar amounts of Vitamin B2 per 14 oz.
• Both Almonds as well as Decaffeinated Instant Coffee Powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Decaffeinated Instant Coffee:

• Almonds have 1.9 times more Calcium, 14.9 times more Copper, 1.8 times more Manganese, 1.7 times more Phosphorus and 28.4 times more Zinc than Decaffeinated Instant Coffee Powder.
• While Decaffeinated Instant Coffee Powder contains 4.8 times more Potassium, 4.2 times more Selenium and 23 times more Sodium than Almonds.
• Both Almonds and Decaffeinated Instant Coffee Powder have similar amounts of Iron and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.6 times more Energy, 249.7 times more Fat, 37.6 times more Saturated Fat, 132.5 times more Omega 6, more Sugars, more Fiber and 1.8 times more Protein than Decaffeinated Instant Coffee Powder.
• While Decaffeinated Instant Coffee Powder contains 3.5 times more Carbohydrate than Almonds.
• Both Almonds as well as Decaffeinated Instant Coffee Powder have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.