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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Unsweetened Lemon Instant Tea	9%	0%	91%

Macro Nutrients

	Roasted Almonds	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Energy	206% 5980kcal	119% 3450kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	604% 785g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 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	132% 50g	38g per day for Men 19-50 years
Protein	374% 210g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	429% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	386% 61.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	520% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	1593% 239mg	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

	Roasted Almonds	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	268% 2680mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	331% 1390mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	1016% 34530mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Unsweetened Lemon Instant Tea per 1 kg

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

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

• 1 kilogram of Roasted Almonds has 4.5 times more Vitamin B1, 2.1 times more Vitamin B2 and 265.6 times more Vitamin E than Unsweetened Lemon Instant Tea.
• While 1 kg of Unsweetened Lemon Instant Tea contains 1.7 times more Vitamin B3, 8.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Dry Roasted Almonds.
• Both Roasted Almonds and Unsweetened Lemon Instant Tea provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B1 and Vitamin E
• Both Dry Roasted Almonds as well as Unsweetened Lemon Instant Tea 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 Unsweetened Lemon Instant Tea:

• 1 kilogram of Roasted Almonds has 9.6 times more Calcium, 3.3 times more Copper, 5 times more Iron, 2 times more Magnesium, 4.4 times more Phosphorus and 3.4 times more Zinc than Unsweetened Lemon Instant Tea.
• While 1 kg of Unsweetened Lemon Instant Tea contains 13.7 times more Manganese, 4.8 times more Potassium, 1.5 times more Selenium and 18.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.7 times more Energy, 291.9 times more Fat, 87.1 times more Saturated Fat, 163.9 times more Omega 6, 2.2 times more Fiber and 2.8 times more Protein than Unsweetened Lemon Instant Tea.
• While 1 kg of Unsweetened Lemon Instant Tea contains 3.3 times more Omega 3 and 3.7 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Unsweetened Lemon Instant Tea offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Unsweetened Lemon Instant Tea provide inadequate amounts of Omega 6