Comparing Nutrients in 1 kilogram Lemon juice from concentrate, bottled, REAL LEMON VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate, bottled, REAL LEMON	7%	3%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Lemon juice from concentrate, bottled, REAL LEMON	Roasted Almonds	Recommended Dietary Allowance
Energy	5.86% 170kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	128% 41g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	761% 129g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.6g	162% 210g	130g per day for Men 19-50 years
Sugars	22% 16g	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	9.8% 7.1g	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	% 8.8g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.5g	g per day for Men 19-50 years
Fiber	18.4% 7g	287% 109g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate, bottled, REAL LEMON	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	27.5% 110μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	184% 166mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.3% 2.3mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate, bottled, REAL LEMON	Roasted Almonds	Recommended Dietary Allowance
Calcium	9% 90mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	7.5% 0.6mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	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	13% 90mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	301% 33mg	11mg per day for Men 19-50 years
Water	25.3% 936g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Lemon juice from concentrate, bottled, REAL LEMON vs Roasted Almonds:

• Lemon juice from concentrate, bottled, REAL LEMON has more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Vitamin B1, 70.4 times more Vitamin B2, 20.2 times more Vitamin B3, 3.6 times more Vitamin B5, 3.7 times more Vitamin B6, 5 times more Vitamin B9 and 103.9 times more Vitamin E than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Lemon juice from concentrate, bottled, REAL LEMON vs Roasted Almonds:

• Lemon juice from concentrate, bottled, REAL LEMON has 8.7 times more Sodium and 38.8 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 29.8 times more Calcium, 61.1 times more Copper, 62.2 times more Iron, 46.5 times more Magnesium, 139.5 times more Manganese, 52.3 times more Phosphorus, 6.5 times more Potassium and 14.4 times more Zinc than Lemon juice from concentrate, bottled, REAL LEMON.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds contain 35.2 times more Energy, 750.6 times more Fat, 151.6 times more Saturated Fat, 1176.8 times more Omega 6, 3.7 times more Carbohydrate, 3.1 times more Sugars, 15.6 times more Fiber and 44.6 times more Protein than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 1 kg.