Comparing Nutrients in 1 kilogram Blanched Almonds VS Unsweetened Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Unsweetened Lemon Instant Tea	9%	0%	91%

Macro Nutrients

	Blanched Almonds	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Energy	203% 5900kcal	119% 3450kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	604% 785g	130g per day for Men 19-50 years
Sugars	64% 46.3g	62.3% 45.2g	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	132% 50g	38g per day for Men 19-50 years
Protein	382% 214g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Unsweetened Lemon Instant Tea	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	429% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	386% 61.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	520% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	172% 2.23mg	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	153% 610μg	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	6% 0.9mg	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

	Blanched Almonds	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	236% 2360mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	368% 3.3mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	331% 1390mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	13335% 307mg	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	153% 1070mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	1016% 34530mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.16% 43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Unsweetened Lemon Instant Tea:

• Blanched Almonds have 11.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 263.9 times more Vitamin E than Unsweetened Lemon Instant Tea.
• While Unsweetened Lemon Instant Tea contains 1.8 times more Vitamin B3, 8.3 times more Vitamin B5 and 1.9 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Unsweetened Lemon Instant Tea have similar amounts of Vitamin B9 per 1 kg.
• Both Blanched Almonds as well as Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Unsweetened Lemon Instant Tea:

• Blanched Almonds have 8.4 times more Calcium, 3.1 times more Copper, 4.4 times more Iron, 1.9 times more Magnesium, 4.5 times more Phosphorus and 3 times more Zinc than Unsweetened Lemon Instant Tea.
• While Unsweetened Lemon Instant Tea contains 16.7 times more Manganese, 5.2 times more Potassium and 2.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Unsweetened Lemon Instant Tea have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.7 times more Energy, 291.8 times more Fat, 84.1 times more Saturated Fat, 156.5 times more Omega 6, 2 times more Fiber and 2.9 times more Protein than Unsweetened Lemon Instant Tea.
• While Unsweetened Lemon Instant Tea contains 8.3 times more Omega 3 and 4.2 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Unsweetened Lemon Instant Tea have similar amounts of Sugars per 1 kg.
• Both Blanched Almonds as well as Unsweetened Lemon Instant Tea have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.