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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
French Vanilla Cafe Instant Coffee KRAFT	2%	36%	62%

Macro Nutrients

	Roasted Almonds	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Energy	82% 2373kcal	66% 1909kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	57% 18.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	228% 296g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	149% 83g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	NA	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	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	French Vanilla Cafe Instant Coffee KRAFT	Recommended Dietary Allowance
Calcium	106% 1064mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	NA	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	NA	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	267% 1869mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	63.7% 2167mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	106% 1584mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	NA	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.16% 5.95g	3700g per day for Men 19-50 years

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

Both Dry Roasted Almonds and French Vanilla Cafe Instant Coffee KRAFT have similar amounts of vitamins per 14 oz
• Both Dry Roasted 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 Roasted Almonds vs French Vanilla Cafe Instant Coffee KRAFT:

• Dry Roasted Almonds have 22.3 times more Calcium, 11.3 times more Iron, 2.3 times more Phosphorus and 1.3 times more Potassium than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 133 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.2 times more Energy, 2.7 times more Fat, 7.8 times more Fiber and 8.4 times more Protein than French Vanilla Cafe Instant Coffee KRAFT.
• While French Vanilla Cafe Instant Coffee KRAFT contains 3.6 times more Carbohydrate and 11.2 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and French Vanilla Cafe Instant Coffee KRAFT have similar amounts of Saturated Fat per 14 oz.
• Both Dry Roasted Almonds as well as French Vanilla Cafe Instant Coffee KRAFT have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.