Comparing Nutrients in 1 kilogram Instant Tea VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Instant Tea	26%	0%	74%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Instant Tea	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	109% 3150kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	132% 42g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	451% 587g	136% 177g	130g per day for Men 19-50 years
Sugars	76.3% 55.3g	62.8% 45.5g	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	NA	0% 0g	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	NA	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	224% 85g	276% 105g	38g per day for Men 19-50 years
Protein	361% 202g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Instant Tea	Oil 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	0% 0mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	758% 9.85mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	675% 108mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	906% 45.3mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	274% 3.56mg	91% 1.18mg	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	258% 1030μg	67.5% 270μg	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	0% 0mg	1731% 260mg	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

	Instant Tea	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	118% 1180mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	611% 5.5mg	1061% 9.55mg	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	283% 22.6mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	648% 2720mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	57826% 1330mg	1070% 24.6mg	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	341% 2390mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	1776% 60400mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	154% 17mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Instant Tea vs Oil Roasted Almonds:

• Unsweetened Instant Tea Powder has 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 19.8 times more Vitamin B5, 3 times more Vitamin B6 and 3.8 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain more Vitamin B1 and more Vitamin E than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Instant Tea vs Oil Roasted Almonds:

• Unsweetened Instant Tea Powder has 54.1 times more Manganese, 8.6 times more Potassium, 1.3 times more Selenium and 72 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.5 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 1.9 times more Phosphorus and 1.8 times more Zinc than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Oil Roasted Almonds have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unsweetened Instant Tea Powder has more Omega 3, 3.3 times more Carbohydrate and 1.2 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Energy, more Fat, more Saturated Fat and 338 times more Omega 6 than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Oil Roasted Almonds have similar amounts of Fiber and Protein per 1 kg.
• Both Unsweetened Instant Tea Powder as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.