Comparing Nutrients in 1 kilogram Blanched Almonds VS Powder High Protein Nutritional Shake Mix

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Powder High Protein Nutritional Shake Mix	55%	25%	20%

Macro Nutrients

	Blanched Almonds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Energy	203% 5900kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	496% 7.94g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	381% 64.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	157% 204g	130g per day for Men 19-50 years
Sugars	64% 46.3g	49.2% 35.7g	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	957% 536g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	2083% 18750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	1786% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	1635% 21.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	1563% 250mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	2500% 125mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	1923% 25mg	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	1428% 5710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2679% 64.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	833% 750mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	833% 5000IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	1125% 169mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1042% 1250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Powder High Protein Nutritional Shake Mix	Recommended Dietary Allowance
Calcium	236% 2360mg	714% 7140mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	2778% 25mg	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	2813% 225mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	1190% 5000mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	54348% 1250mg	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	2041% 14290mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	294% 10000mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1591% 875μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	809% 12140mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	1705% 188mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.24% 83g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Powder High Protein Nutritional Shake Mix per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Powder High Protein Nutritional Shake Mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Powder High Protein Nutritional Shake Mix:

• 1 kilogram of Blanched Almonds has 1.4 times more Vitamin E than Powder High Protein Nutritional Shake Mix.
• While 1 kg of Powder High Protein Nutritional Shake Mix contains more Vitamin A, 11.2 times more Vitamin B1, 3 times more Vitamin B2, 7.1 times more Vitamin B3, 39.8 times more Vitamin B5, 21.7 times more Vitamin B6, 11.7 times more Vitamin B9, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K

Comparing minerals per 1 kilogram for Blanched Almonds vs Powder High Protein Nutritional Shake Mix:

• 1 kg of Powder High Protein Nutritional Shake Mix contains 3 times more Calcium, 2.4 times more Copper, 6.9 times more Iron, 1.9 times more Magnesium, 68.1 times more Manganese, 3 times more Phosphorus, 1.5 times more Potassium, 27.3 times more Selenium, 63.9 times more Sodium and 6.3 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.5 times more Energy, 4.9 times more Fat, more Saturated Fat, 1.9 times more Omega 6, 1.3 times more Sugars and more Fiber than Powder High Protein Nutritional Shake Mix.
• While 1 kg of Powder High Protein Nutritional Shake Mix contains 198.5 times more Omega 3 and 2.5 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Powder High Protein Nutritional Shake Mix offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Powder High Protein Nutritional Shake Mix provide inadequate amounts of Fiber