Comparing Nutrients in 1 kilogram Lemonade-flavor Drink, Powder VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder	0%	2%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Lemonade-flavor Drink, Powder	Almonds	Recommended Dietary Allowance
Energy	131% 3800kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	119% 38g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.48g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	753% 979g	166% 216g	130g per day for Men 19-50 years
Sugars	1340% 972g	60% 43.5g	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	313% 227g	1.5% 1.1g	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	% 22.6g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 722g	% 39.5g	g per day for Men 19-50 years
Fiber	0% 0g	329% 125g	38g per day for Men 19-50 years
Protein	0% 0g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	110% 440μg	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	451% 406mg	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	5.33% 0.8mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder	Almonds	Recommended Dietary Allowance
Calcium	11% 110mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	1146% 10.3mg	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	21.3% 1.7mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	393% 1650mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	141% 990mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	86.7% 1300mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.14% 5.2g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Lemonade-flavor Drink, Powder vs Almonds:

• Lemonade-flavor Drink, Powder has more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 102.5 times more Vitamin B1, 103.5 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 320.4 times more Vitamin E than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Lemonade-flavor Drink, Powder vs Almonds:

• Lemonade-flavor Drink, Powder has 130 times more Sodium than Almonds.
• While Almonds contain 24.5 times more Calcium, 41.2 times more Copper, 21.8 times more Iron, 1.6 times more Magnesium, 198.1 times more Manganese, 4.9 times more Phosphorus, 18.8 times more Potassium, 13.7 times more Selenium and 104 times more Zinc than Lemonade-flavor Drink, Powder.

Comparison of macro-nutrients per 1 kilogram:

• Lemonade-flavor Drink, Powder has 14.7 times more Omega 3, 4.5 times more Carbohydrate, 22.3 times more Sugars and 206.4 times more Fructose than Almonds.
• While Almonds contain 1.5 times more Energy, 49.4 times more Fat, 20.8 times more Saturated Fat, 35.4 times more Omega 6, more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.