Comparing Nutrients in 1 pound Reduced Calorie With Whitener Instant Coffee VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	Blanched Almonds	Recommended Dietary Allowance
Energy	79.6% 2309kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	356% 114g	56% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	65% 84.7g	130g per day for Men 19-50 years
Sugars	369% 268g	29% 21g	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	NA	0% 0g	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	118% 45g	38g per day for Men 19-50 years
Protein	16% 8.9g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.091% 0.005mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	40% 0.52mg	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	1.13% 4.54μg	55.6% 222μg	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	7.86% 1.18mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	5.54% 0.05mg	518% 4.66mg	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	3.4% 0.27mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	2.17% 0.05mg	362% 8.32mg	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	87.5% 612mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	121% 4123mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	0.82% 0.091mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Reduced Calorie With Whitener Instant Coffee vs Blanched Almonds:

• Reduced Calorie With Whitener Instant Coffee has more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain more Vitamin B1, more Vitamin B2, 18.6 times more Vitamin B3, 314 times more Vitamin B5, more Vitamin B6, 49 times more Vitamin B9 and 91.3 times more Vitamin E than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Reduced Calorie With Whitener Instant Coffee vs Blanched Almonds:

• Reduced Calorie With Whitener Instant Coffee has 1.4 times more Potassium than Blanched Almonds.
• While Blanched Almonds contain 13.1 times more Calcium, 93.4 times more Copper, 54.7 times more Iron, 134 times more Magnesium, 166.8 times more Manganese, 3.6 times more Phosphorus, 3.6 times more Selenium, more Sodium and 148.5 times more Zinc than Reduced Calorie With Whitener Instant Coffee.

Comparison of macro-nutrients per 1 pound:

• Reduced Calorie With Whitener Instant Coffee has 6.4 times more Saturated Fat, 3.2 times more Carbohydrate and 12.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Fat, 21.5 times more Omega 6, 19.8 times more Fiber and 10.9 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee and Blanched Almonds have similar amounts of Energy per 1 lb.
• Both Reduced Calorie With Whitener Instant Coffee as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.