Comparing Nutrients in 1 pound Almonds VS Unsweetened Lemon Instant Tea

Macros Ratio

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

Macro Nutrients

	Almonds	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Energy	91% 2626kcal	54% 1565kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	274% 356g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	28.3% 20.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	171% 96g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Unsweetened Lemon Instant Tea	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	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	236% 11.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	78% 1mg	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	69% 277μg	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	775% 116mg	2.72% 0.41mg	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

	Almonds	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	122% 1220mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	167% 1.5mg	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	210% 17mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	6049% 139mg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	461% 15663mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.53% 19.5g	3700g per day for Men 19-50 years

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

• Almonds have 12.1 times more Vitamin B1, 2 times more Vitamin B2 and 284.8 times more Vitamin E than Unsweetened Lemon Instant Tea.
• While Unsweetened Lemon Instant Tea contains 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.
• Both Almonds as well as Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Unsweetened Lemon Instant Tea:

• Almonds have 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.
• While Unsweetened Lemon Instant Tea contains 14.1 times more Manganese, 4.7 times more Potassium and 55 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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.
• While Unsweetened Lemon Instant Tea contains 11 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• Both Almonds and Unsweetened Lemon Instant Tea have similar amounts of Sugars per 1 lb.
• Both Almonds as well as Unsweetened Lemon Instant Tea have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.