Comparing Nutrients in 1 kilogram Blanched Almonds VS Lemon Juice

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Lemon Juice	4%	7%	89%

Macro Nutrients

	Blanched Almonds	Lemon Juice	Recommended Dietary Allowance
Energy	203% 5900kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	53% 69g	130g per day for Men 19-50 years
Sugars	64% 46.3g	34.8% 25g	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	15% 11g	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	% 9.9g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 4.3g	g per day for Men 19-50 years
Fiber	261% 99g	7.9% 3g	38g per day for Men 19-50 years
Protein	382% 214g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Lemon Juice	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	35.4% 0.46mg	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	50% 200μg	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	430% 387mg	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	10% 1.5mg	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	Lemon Juice	Recommended Dietary Allowance
Calcium	236% 2360mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	17.8% 0.16mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	5.2% 0.12mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	30.3% 1030mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	25% 923g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Lemon Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Lemon Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Lemon Juice:

• 1 kilogram of Blanched Almonds has 8 times more Vitamin B1, 47.4 times more Vitamin B2, 38.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, 2.5 times more Vitamin B9 and 158.3 times more Vitamin E than Lemon Juice.
• While 1 kg of Raw Lemon Juice contains more Vitamin C than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Lemon Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Blanched Almonds as well as Raw Lemon Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Lemon Juice:

• 1 kilogram of Blanched Almonds has 39.3 times more Calcium, 64.2 times more Copper, 41 times more Iron, 44.7 times more Magnesium, 152.9 times more Manganese, 60.1 times more Phosphorus, 6.4 times more Potassium, 32 times more Selenium and 59.4 times more Zinc than Lemon Juice.
• While 1 kg of Raw Lemon Juice contains 20.5 times more Water than Blanched Almonds.
• 1 kilogram of Lemon Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 26.8 times more Energy, 218.8 times more Fat, 98.8 times more Saturated Fat, 1030.4 times more Omega 6, 2.7 times more Carbohydrate, 1.8 times more Sugars, 33 times more Fiber and 61.1 times more Protein than Lemon Juice.
• 1 kilogram of Lemon Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Blanched Almonds as well as Raw Lemon Juice provide inadequate amounts of Omega 3 in one kilogram.