Comparing Nutrients in 1 pound Instant Tea, Lemon, Sweetened, Powder VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Instant Tea, Lemon, Sweetened, Powder	0%	2%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Instant Tea, Lemon, Sweetened, Powder	Almonds	Recommended Dietary Allowance
Energy	62.7% 1819kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	344% 447g	75% 98g	130g per day for Men 19-50 years
Sugars	596% 432g	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	NA	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	149% 56.7g	38g per day for Men 19-50 years
Protein	0.97% 0.54g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Instant Tea, Lemon, Sweetened, Powder	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	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	3.54% 0.57mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	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	1.13% 4.54μg	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	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	0% 0mg	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

	Instant Tea, Lemon, Sweetened, Powder	Almonds	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	5.04% 0.045mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	66.2% 2649μg	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	12% 0.95mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	278% 6.4mg	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	1.3% 9.07mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	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	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.016% 0.59g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Instant Tea, Lemon, Sweetened, Powder vs Almonds:

• Almonds contain 18.6 times more Vitamin B1, more Vitamin B2, 28.9 times more Vitamin B3, more Vitamin B5, 9.1 times more Vitamin B6, 44 times more Vitamin B9 and more Vitamin E than Instant Tea, Lemon, Sweetened, Powder.
• Both Instant Tea, Lemon, Sweetened, Powder as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Instant Tea, Lemon, Sweetened, Powder vs Almonds:

• Almonds contain 134.5 times more Calcium, 103.1 times more Copper, 17.7 times more Iron, 90 times more Magnesium, 1.5 times more Manganese, 240.5 times more Phosphorus, 4.3 times more Potassium, 6.8 times more Selenium and 104 times more Zinc than Instant Tea, Lemon, Sweetened, Powder.

Comparison of macro-nutrients per 1 pound:

• Instant Tea, Lemon, Sweetened, Powder has 20.3 times more Omega 3, 4.6 times more Carbohydrate and 21.9 times more Sugars than Almonds.
• While Almonds contain 1.4 times more Energy, 68.4 times more Fat, 39.2 times more Saturated Fat, 83.3 times more Omega 6, 17.9 times more Fiber and 176.3 times more Protein than Instant Tea, Lemon, Sweetened, Powder.
• Both Instant Tea, Lemon, Sweetened, Powder as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.