Comparing Nutrients in 1 pound Almonds VS Lemonade-flavor Drink, Powder

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Lemonade-flavor Drink, Powder	0%	2%	98%

Macro Nutrients

	Almonds	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Energy	91% 2626kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	4.72% 4.6g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	342% 444g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	608% 441g	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	0.69% 0.5g	142% 103g	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	% 0.77g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 18g	% 327g	g per day for Men 19-50 years
Fiber	149% 56.7g	0% 0g	38g per day for Men 19-50 years
Protein	171% 96g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Almonds	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	0.76% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	0% 0μg	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	205% 184mg	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	775% 116mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Calcium	122% 1220mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	12.6% 0.11mg	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	210% 17mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	178% 748mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	2.17% 0.05mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.064% 2.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Lemonade-flavor Drink, Powder:

• Almonds have 102.5 times more Vitamin B1, 103.5 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 320.4 times more Vitamin E than Lemonade-flavor Drink, Powder.
• While Lemonade-flavor Drink, Powder contains more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Lemonade-flavor Drink, Powder:

• Almonds have 24.5 times more Calcium, 41.2 times more Copper, 21.8 times more Iron, 1.6 times more Magnesium, 198.1 times more Manganese, 4.9 times more Phosphorus, 18.8 times more Potassium, 13.7 times more Selenium and 104 times more Zinc than Lemonade-flavor Drink, Powder.
• While Lemonade-flavor Drink, Powder contains 130 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.5 times more Energy, 49.4 times more Fat, 20.8 times more Saturated Fat, 35.4 times more Omega 6, more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• While Lemonade-flavor Drink, Powder contains 14.7 times more Omega 3, 4.5 times more Carbohydrate, 22.3 times more Sugars and 206.4 times more Fructose than Almonds.
• Both Almonds as well as Lemonade-flavor Drink, Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.