Comparing Nutrients in 14 ounces Blanched Almonds VS Unsweetened Decaffeinated Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Unsweetened Decaffeinated Instant Tea	26%	0%	74%

Macro Nutrients

	Blanched Almonds	Unsweetened Decaffeinated Instant Tea	Recommended Dietary Allowance
Energy	80.7% 2342kcal	43% 1250kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0% 0g	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	179% 233g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	30.3% 22g	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	88.8% 33.7g	38g per day for Men 19-50 years
Protein	152% 85g	143% 80.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Unsweetened Decaffeinated Instant Tea	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	301% 3.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	268% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	360% 18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	109% 1.4mg	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	102% 409μg	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	628% 94mg	0% 0mg	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

	Blanched Almonds	Unsweetened Decaffeinated Instant Tea	Recommended Dietary Allowance
Calcium	94% 937mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	243% 2.2mg	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	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	22951% 528mg	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	136% 949mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	705% 23972mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.55% 20.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Unsweetened Decaffeinated Instant Tea:

• Blanched Almonds have more Vitamin B1 and more Vitamin E than Unsweetened Decaffeinated Instant Tea.
• While Unsweetened Decaffeinated Instant Tea contains 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 14.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Unsweetened Decaffeinated Instant Tea have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Unsweetened Decaffeinated Instant Tea:

• Blanched Almonds have 2 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 2 times more Phosphorus and 1.8 times more Zinc than Unsweetened Decaffeinated Instant Tea.
• While Unsweetened Decaffeinated Instant Tea contains 72.5 times more Manganese, 9.2 times more Potassium, 1.7 times more Selenium and 3.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Unsweetened Decaffeinated Instant Tea have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.9 times more Energy, more Fat, more Saturated Fat and more Omega 6 than Unsweetened Decaffeinated Instant Tea.
• While Unsweetened Decaffeinated Instant Tea contains 3.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Unsweetened Decaffeinated Instant Tea have similar amounts of Sugars, Fiber and Protein per 14 oz.
• Both Blanched Almonds as well as Unsweetened Decaffeinated Instant Tea have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.