Comparing Nutrients in 1 pound Almonds VS Lemonade, powder, prepared with water

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Lemonade, powder, prepared with water	0%	2%	98%

Macro Nutrients

	Almonds	Lemonade, powder, prepared with water	Recommended Dietary Allowance
Energy	91% 2626kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	22% 16g	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	4.07% 2.95g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 18g	% 12.5g	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, powder, prepared with water	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	0.38% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	0.14% 0.023mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	0.18% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	0.35% 0.005mg	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	7.56% 6.8mg	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	0.3% 0.045mg	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	Lemonade, powder, prepared with water	Recommended Dietary Allowance
Calcium	122% 1220mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	5.54% 0.05mg	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	0.57% 0.045mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	0.2% 0.005mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	0.8% 27.2mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	0.41% 0.045mg	11mg per day for Men 19-50 years
Water	0.54% 20g	12% 437g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Lemonade, powder, prepared with water:

• Almonds have 205 times more Vitamin B1, more Vitamin B2, 723.6 times more Vitamin B3, 235.5 times more Vitamin B5, 137 times more Vitamin B6, more Vitamin B9 and 2563 times more Vitamin E than Lemonade, powder, prepared with water.
• While Lemonade, powder, prepared with water contains more Vitamin C than Almonds.
• Both Almonds as well as Lemonade, powder, prepared with water have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Lemonade, powder, prepared with water:

• Almonds have 67.3 times more Calcium, 93.7 times more Copper, 371 times more Iron, 27 times more Magnesium, 2179 times more Manganese, more Phosphorus, 122.2 times more Potassium, more Selenium and 312 times more Zinc than Lemonade, powder, prepared with water.
• While Lemonade, powder, prepared with water contains 21.8 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 41.4 times more Energy, 1248.3 times more Fat, more Saturated Fat, more Omega 6, 6 times more Carbohydrate, 1.2 times more Sugars, more Fiber and more Protein than Lemonade, powder, prepared with water.
• Both Almonds as well as Lemonade, powder, prepared with water have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.