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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Unsweetened Lemon Instant Tea	9%	0%	91%

Macro Nutrients

	Oil Roasted Almonds	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Energy	95% 2753kcal	54% 1565kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	274% 356g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	172% 96g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	34.8% 0.42mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	236% 11.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	78% 1mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	132% 1320mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	6049% 139mg	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	302% 2114mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	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	127% 14mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Unsweetened Lemon Instant Tea per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Unsweetened Lemon Instant Tea to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Almonds has 5.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 288.6 times more Vitamin E than Unsweetened Lemon Instant Tea.
• While 1 lb of Unsweetened Lemon Instant Tea contains 1.7 times more Vitamin B3, 11.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Oil Roasted Almonds.
• 1 pound of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B1 and Vitamin E
• Both Oil Roasted Almonds as well as Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Oil Roasted Almonds has 10.4 times more Calcium, 2.9 times more Copper, 4.9 times more Iron, 2 times more Magnesium, 4.4 times more Phosphorus, 1.4 times more Selenium and 3.1 times more Zinc than Unsweetened Lemon Instant Tea.
• While 1 lb of Unsweetened Lemon Instant Tea contains 12.5 times more Manganese, 4.9 times more Potassium and 55 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.8 times more Energy, 306.5 times more Fat, 89.5 times more Saturated Fat, 171.1 times more Omega 6, 2.1 times more Fiber and 2.9 times more Protein than Unsweetened Lemon Instant Tea.
• While 1 lb of Unsweetened Lemon Instant Tea contains more Omega 3 and 4.4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Unsweetened Lemon Instant Tea offer comparable quantities of Sugars per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Unsweetened Lemon Instant Tea provide inadequate amounts of Omega 6