Comparing Nutrients in 1 pound Unsweetened Lemon Instant Tea VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Almonds	Recommended Dietary Allowance
Energy	54% 1565kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	75% 98g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	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	59.7% 22.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	60% 33.6g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.53mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	236% 11.8mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	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	69% 277μg	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	2.72% 0.41mg	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

	Unsweetened Lemon Instant Tea	Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	42.5% 3.4mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	6049% 139mg	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	69.3% 485mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	461% 15663mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.54% 20g	3700g per day for Men 19-50 years

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

• Unsweetened Lemon Instant Tea has 1.7 times more Vitamin B3, 5.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.4 times more Vitamin B9 than Almonds.
• While Almonds contain 12.1 times more Vitamin B1, 2 times more Vitamin B2 and 284.8 times more Vitamin E than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea 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 Unsweetened Lemon Instant Tea vs Almonds:

• Unsweetened Lemon Instant Tea has 14.1 times more Manganese, 4.7 times more Potassium and 55 times more Sodium than Almonds.
• While Almonds contain 9.6 times more Calcium, 3.1 times more Copper, 4.9 times more Iron, 1.9 times more Magnesium, 4.5 times more Phosphorus, 1.4 times more Selenium and 3.2 times more Zinc than Unsweetened Lemon Instant Tea.

Comparison of macro-nutrients per 1 pound:

• Unsweetened Lemon Instant Tea has 11 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 277.4 times more Fat, 80.9 times more Saturated Fat, 156 times more Omega 6, 2.5 times more Fiber and 2.9 times more Protein than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Almonds have similar amounts of Sugars per 1 lb.
• Both Unsweetened Lemon Instant Tea as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.