Comparing Nutrients in 14 ounces Blanched Almonds VS With Added Ascorbic Acid Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
With Added Ascorbic Acid Lemon Instant Tea	1%	1%	98%

Macro Nutrients

	Blanched Almonds	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Energy	80.7% 2342kcal	52.7% 1528kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	298% 387g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	NA	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	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	With Added Ascorbic Acid Lemon 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	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	6.7% 0.087mg	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	42.7% 171μg	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	441% 397mg	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	628% 94mg	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

	Blanched Almonds	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Calcium	94% 937mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	11% 0.099mg	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	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	512% 11.8mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.032% 1.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS With Added Ascorbic Acid Lemon Instant Tea per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of With Added Ascorbic Acid Lemon Instant Tea to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs With Added Ascorbic Acid Lemon Instant Tea:

• 14 ounces of Blanched Almonds have more Vitamin B1, 3.6 times more Vitamin B2, 8.6 times more Vitamin B3, 2.9 times more Vitamin B5 and 5.2 times more Vitamin B6 than With Added Ascorbic Acid Lemon Instant Tea.
• While 14 oz of With Added Ascorbic Acid Lemon Instant Tea contain more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and With Added Ascorbic Acid Lemon Instant Tea provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin C
• 14 ounces of With Added Ascorbic Acid Lemon Instant Tea have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Blanched Almonds as well as With Added Ascorbic Acid Lemon Instant Tea have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs With Added Ascorbic Acid Lemon Instant Tea:

• 14 ounces of Blanched Almonds have 78.7 times more Calcium, 41.1 times more Copper, 20.5 times more Iron, 24.4 times more Magnesium, 34.4 times more Phosphorus, 3 times more Potassium, 4.6 times more Selenium and 29.7 times more Zinc than With Added Ascorbic Acid Lemon Instant Tea.
• While 14 oz of With Added Ascorbic Acid Lemon Instant Tea contain 1.6 times more Manganese than Blanched Almonds.
• 14 ounces of With Added Ascorbic Acid Lemon Instant Tea lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.5 times more Energy, 175.1 times more Fat, 106.8 times more Saturated Fat, 412.2 times more Omega 6, more Fiber and 35.7 times more Protein than With Added Ascorbic Acid Lemon Instant Tea.
• While 14 oz of With Added Ascorbic Acid Lemon Instant Tea contain 15.3 times more Omega 3 and 5.2 times more Carbohydrate than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 14 ounces of With Added Ascorbic Acid Lemon Instant Tea provide inadequate amounts of Omega 6, Fiber and Protein