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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Instant Coffee half the Caffeine	16%	1%	83%

Macro Nutrients

	Roasted Almonds	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Energy	206% 5980kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	563% 732g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	0% 0g	38g per day for Men 19-50 years
Protein	374% 210g	258% 144g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	1761% 282mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	1593% 239mg	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

	Roasted Almonds	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Calcium	268% 2680mg	141% 1410mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	551% 44mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	779% 3270mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	433% 3030mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	1040% 35350mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Instant Coffee half the Caffeine per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Instant Coffee half the Caffeine to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Roasted Almonds has 9.6 times more Vitamin B1, 16.2 times more Vitamin B2, 3.3 times more Vitamin B5, 4.7 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Instant Coffee half the Caffeine .
• While 1 kg of Regular Instant Coffee half the Caffeine contains 7.7 times more Vitamin B3 than Dry Roasted Almonds.
• 1 kilogram of Instant Coffee half the Caffeine have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Roasted Almonds has 1.9 times more Calcium, 7.9 times more Copper, 1.3 times more Manganese, 1.6 times more Phosphorus and 9.5 times more Zinc than Instant Coffee half the Caffeine .
• While 1 kg of Regular Instant Coffee half the Caffeine contains 5 times more Potassium, 6.3 times more Selenium and 12.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Instant Coffee half the Caffeine contain similar levels of Iron and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.7 times more Energy, 105.1 times more Fat, 20.8 times more Saturated Fat, 71.9 times more Omega 6, more Sugars, more Fiber and 1.5 times more Protein than Instant Coffee half the Caffeine .
• While 1 kg of Regular Instant Coffee half the Caffeine contains 3.5 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Instant Coffee half the Caffeine provide inadequate amounts of Omega 6 and Fiber
• Both Dry Roasted Almonds as well as Regular Instant Coffee half the Caffeine provide inadequate amounts of Omega 3 in one kilogram.