Comparing Nutrients in 14 ounces Blanched Almonds VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Blanched Almonds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	80.7% 2342kcal	53.6% 1556kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	197% 3.15g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	62.2% 81g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	19.5% 14g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	0% 0g	38g per day for Men 19-50 years
Protein	152% 85g	380% 213g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	827% 7442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	709% 8.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	649% 8.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	620% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	992% 49.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	763% 9.92mg	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	48.6% 194μg	567% 2266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1063% 25.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	331% 298mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	331% 1984IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	447% 67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	94% 937mg	283% 2834mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	1102% 9.92mg	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	163% 13mg	1116% 89.3mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	472% 1984mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	21570% 496mg	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	273% 1909mg	810% 5672mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	117% 3969mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	631% 347μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	321% 4818mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	677% 74.4mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Powder High Protein Nutritional Shake Mix:

• Blanched Almonds have 1.4 times more Vitamin E than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains more Vitamin A, 11.2 times more Vitamin B1, 3 times more Vitamin B2, 7.1 times more Vitamin B3, 39.8 times more Vitamin B5, 21.7 times more Vitamin B6, 11.7 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Blanched Almonds.

Comparing minerals per 14 ounces for Blanched Almonds vs Powder High Protein Nutritional Shake Mix:

• Powder High Protein Nutritional Shake Mix contains 3 times more Calcium, 2.4 times more Copper, 6.9 times more Iron, 1.9 times more Magnesium, 68.1 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, 27.3 times more Selenium, 63.9 times more Sodium and 6.3 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.5 times more Energy, 4.9 times more Fat, more Saturated Fat, 1.9 times more Omega 6, 1.3 times more Sugars and more Fiber than Powder High Protein Nutritional Shake Mix.
• While Powder High Protein Nutritional Shake Mix contains 198.5 times more Omega 3 and 2.5 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Powder High Protein Nutritional Shake Mix have similar amounts of Carbohydrate per 14 oz.
• Both Blanched Almonds as well as Powder High Protein Nutritional Shake Mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.