Comparing Nutrients in 1 kilogram Blanched Almonds VS Instant Coffee half the Caffeine

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Instant Coffee half the Caffeine	16%	1%	83%

Macro Nutrients

	Blanched Almonds	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Energy	203% 5900kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	563% 732g	130g per day for Men 19-50 years
Sugars	64% 46.3g	0% 0g	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% 0g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	0% 0g	38g per day for Men 19-50 years
Protein	382% 214g	258% 144g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	1761% 282mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	22.3% 0.29mg	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	123% 490μg	0% 0μg	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	1583% 238mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Calcium	236% 2360mg	141% 1410mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	154% 1.4mg	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	410% 32.8mg	551% 44mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	779% 3270mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	744% 17mg	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	687% 4810mg	433% 3030mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	1040% 35350mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Instant Coffee half the Caffeine :

• Blanched Almonds have 23.9 times more Vitamin B1, 9.6 times more Vitamin B2, 3.2 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 8 times more Vitamin B3 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Instant Coffee half the Caffeine :

• Blanched Almonds have 1.7 times more Calcium, 7.4 times more Copper, 1.6 times more Phosphorus and 8.5 times more Zinc than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 1.3 times more Iron, 5.4 times more Potassium, 3.9 times more Selenium and 1.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Regular Instant Coffee half the Caffeine have similar amounts of Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.7 times more Energy, 105 times more Fat, 20.1 times more Saturated Fat, 68.7 times more Omega 6, more Sugars, more Fiber and 1.5 times more Protein than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 3.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.