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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Lemonade, powder, prepared with water	0%	2%	98%

Macro Nutrients

	Blanched Almonds	Lemonade, powder, prepared with water	Recommended Dietary Allowance
Energy	92% 2676kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 12.5g	g per day for Men 19-50 years
Fiber	118% 45g	0% 0g	38g per day for Men 19-50 years
Protein	173% 97g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	0.38% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	0.14% 0.023mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	0.18% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	0.35% 0.005mg	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	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Lemonade, powder, prepared with water	Recommended Dietary Allowance
Calcium	107% 1070mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	0.57% 0.045mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	0.2% 0.005mg	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	312% 2182mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	0.8% 27.2mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	0.41% 0.045mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	12% 437g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 191 times more Vitamin B1, more Vitamin B2, 700 times more Vitamin B3, 157 times more Vitamin B5, 115 times more Vitamin B6, more Vitamin B9 and 2375 times more Vitamin E than Lemonade, powder, prepared with water.
• While Lemonade, powder, prepared with water contains more Vitamin C than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Lemonade, powder, prepared with water:

• Blanched Almonds have 59 times more Calcium, 93.4 times more Copper, 328 times more Iron, 26.8 times more Magnesium, 1835 times more Manganese, more Phosphorus, 109.8 times more Potassium, more Selenium, 3.2 times more Sodium and 297 times more Zinc than Lemonade, powder, prepared with water.
• While Lemonade, powder, prepared with water contains 21.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 42.1 times more Energy, 1313 times more Fat, more Saturated Fat, more Omega 6, 5.2 times more Carbohydrate, 1.3 times more Sugars, more Fiber and more Protein than Lemonade, powder, prepared with water.
• Both Blanched Almonds as well as Lemonade, powder, prepared with water have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.