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

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Roasted Almonds	Recommended Dietary Allowance
Energy	54% 1565kcal	94% 2712kcal	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	58% 18.6g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	73.3% 95g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	59.7% 22.7g	130% 49.4g	38g per day for Men 19-50 years
Protein	60% 33.6g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Roasted 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.53mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	236% 11.8mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	47.5% 0.62mg	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	62.4% 249μg	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	723% 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	Roasted Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	6049% 139mg	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	461% 15663mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	0.3% 11g	3700g per day for Men 19-50 years

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

• Unsweetened Lemon Instant Tea has 1.7 times more Vitamin B3, 8.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.5 times more Vitamin B1, 2.1 times more Vitamin B2 and 265.6 times more Vitamin E than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Dry Roasted Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Unsweetened Lemon Instant Tea as well as Dry Roasted 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 Roasted Almonds:

• Unsweetened Lemon Instant Tea has 13.7 times more Manganese, 4.8 times more Potassium, 1.5 times more Selenium and 18.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.6 times more Calcium, 3.3 times more Copper, 5 times more Iron, 2 times more Magnesium, 4.4 times more Phosphorus and 3.4 times more Zinc than Unsweetened Lemon Instant Tea.

Comparison of macro-nutrients per 1 pound:

• Unsweetened Lemon Instant Tea has 3.3 times more Omega 3 and 3.7 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 291.9 times more Fat, 87.1 times more Saturated Fat, 163.9 times more Omega 6, 2.2 times more Fiber and 2.8 times more Protein than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Dry Roasted Almonds have similar amounts of Sugars per 1 lb.
• Both Unsweetened Lemon Instant Tea as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.