Comparing Nutrients in 1 pound Powder Lemonade VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Powder Lemonade	0%	2%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Powder Lemonade	Almonds	Recommended Dietary Allowance
Energy	59% 1706kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	340% 443g	75% 98g	130g per day for Men 19-50 years
Sugars	592% 430g	27.2% 19.7g	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	109% 79.4g	0.69% 0.5g	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	% 12.5g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 337g	% 18g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	149% 56.7g	38g per day for Men 19-50 years
Protein	0% 0g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Powder Lemonade	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	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	201% 181mg	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	4.23% 0.64mg	775% 116mg	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

	Powder Lemonade	Almonds	Recommended Dietary Allowance
Calcium	9.07% 91mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	520% 4.68mg	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	10.8% 0.86mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	267% 1120mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	3.16% 0.073mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.6% 18mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Powder Lemonade vs Almonds:

• Powder Lemonade has more Vitamin C than Almonds.
• While Almonds contain 13.7 times more Vitamin B1, more Vitamin B2, 27.8 times more Vitamin B3, 7.9 times more Vitamin B5, 5.3 times more Vitamin B6, 7.3 times more Vitamin B9 and 183.1 times more Vitamin E than Powder Lemonade.
• Both Powder Lemonade as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Powder Lemonade vs Almonds:

• Powder Lemonade has 51 times more Sodium than Almonds.
• While Almonds contain 13.5 times more Calcium, 22.9 times more Copper, 19.5 times more Iron, 136.2 times more Manganese, 120.3 times more Phosphorus, 5 times more Potassium, 6.8 times more Selenium and 31.2 times more Zinc than Powder Lemonade.
• Both Powder Lemonade and Almonds have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Powder Lemonade has 17.3 times more Omega 3, 4.5 times more Carbohydrate, 21.8 times more Sugars and 159.1 times more Fructose than Almonds.
• While Almonds contain 1.5 times more Energy, 47.6 times more Fat, 25.2 times more Saturated Fat, 30.4 times more Omega 6, 31.3 times more Fiber and more Protein than Powder Lemonade.
• Both Powder Lemonade as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.