Comparing Nutrients in 14 ounces Almonds VS French Vanilla Cafe Instant Coffee KRAFT

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Almonds	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	79.2% 2298kcal	66% 1909kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	57% 18.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	288% 49g	NA	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	228% 296g	130g per day for Men 19-50 years
Sugars	24% 17.3g	297% 216g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	150% 84g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Almonds	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	107% 1068mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	NA	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	NA	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	NA	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	63.7% 2167mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	106% 1584mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	NA	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs French Vanilla Cafe Instant Coffee KRAFT:

Both Almonds and French Vanilla Cafe Instant Coffee KRAFT have similar amounts of vitamins per 14 oz
• Both Almonds as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Almonds vs French Vanilla Cafe Instant Coffee KRAFT:

• Almonds have 22.4 times more Calcium, 11.2 times more Iron, 2.4 times more Phosphorus and 1.3 times more Potassium than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 399 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.2 times more Energy, 2.6 times more Fat, 8.9 times more Fiber and 8.5 times more Protein than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 3.5 times more Carbohydrate and 12.5 times more Sugars than Almonds.
• Both Almonds and French Vanilla Cafe Instant Coffee KRAFT have similar amounts of Saturated Fat per 14 oz.
• Both Almonds as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.