Comparing Nutrients in 1 pound Unsweetened Lemon Instant Tea VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Blanched Almonds	Recommended Dietary Allowance
Energy	54% 1565kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	56% 18g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	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	59.7% 22.7g	118% 45g	38g per day for Men 19-50 years
Protein	60% 33.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.53mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	236% 11.8mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	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	69% 277μg	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	2.72% 0.41mg	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	42.5% 3.4mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	6049% 139mg	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	69.3% 485mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	461% 15663mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Unsweetened Lemon Instant Tea has 1.8 times more Vitamin B3, 8.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.2 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 11.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 263.9 times more Vitamin E than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea as well as Blanched 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 Blanched Almonds:

• Unsweetened Lemon Instant Tea has 16.7 times more Manganese, 5.2 times more Potassium and 2.9 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 8.4 times more Calcium, 3.1 times more Copper, 4.4 times more Iron, 1.9 times more Magnesium, 4.5 times more Phosphorus and 3 times more Zinc than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Blanched Almonds have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unsweetened Lemon Instant Tea has 8.3 times more Omega 3 and 4.2 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 291.8 times more Fat, 84.1 times more Saturated Fat, 156.5 times more Omega 6, 2 times more Fiber and 2.9 times more Protein than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Blanched Almonds have similar amounts of Sugars per 1 lb.
• Both Unsweetened Lemon Instant Tea as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.