Comparing Nutrients in 1 kilogram Powder Lemonade VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Powder Lemonade	Roasted Almonds	Recommended Dietary Allowance
Energy	130% 3760kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	128% 41g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	751% 976g	162% 210g	130g per day for Men 19-50 years
Sugars	1306% 947g	67% 48.6g	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	241% 175g	0.14% 0.1g	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	% 27.5g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 744g	% 47.5g	g per day for Men 19-50 years
Fiber	10.5% 4g	287% 109g	38g per day for Men 19-50 years
Protein	0% 0g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	105% 1.36mg	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	15% 60μg	138% 550μg	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	443% 399mg	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	9.33% 1.4mg	1593% 239mg	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

	Powder Lemonade	Roasted Almonds	Recommended Dietary Allowance
Calcium	20% 200mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1221% 11mg	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	23.8% 1.9mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	588% 2470mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	970% 22.3mg	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	5.7% 40mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Powder Lemonade vs Roasted Almonds:

• Powder Lemonade has more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.1 times more Vitamin B1, more Vitamin B2, 28 times more Vitamin B3, 5.4 times more Vitamin B5, 5.2 times more Vitamin B6, 9.2 times more Vitamin B9 and 170.7 times more Vitamin E than Powder Lemonade.
• Both Powder Lemonade as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Powder Lemonade vs Roasted Almonds:

• Powder Lemonade has 17 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.4 times more Calcium, 24.4 times more Copper, 19.6 times more Iron, 139.5 times more Manganese, 117.8 times more Phosphorus, 4.9 times more Potassium, 3.3 times more Selenium and 33.1 times more Zinc than Powder Lemonade.
• Both Powder Lemonade and Dry Roasted Almonds have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Powder Lemonade has 5.2 times more Omega 3, 4.6 times more Carbohydrate, 19.5 times more Sugars and 1750 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 50 times more Fat, 27.1 times more Saturated Fat, 32 times more Omega 6, 27.3 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.