Comparing Nutrients in 300 calories Sweetened Ready-to-drink Green Tea VS Oil Roasted Almonds

Weight per 300 calories

• Sweetened Ready-to-drink Green Tea: 1111g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 22.5 times more energy per unit of mass than Sweetened Ready-to-drink Green Tea, which is very high in comparison to other foods. Sweetened Ready-to-drink Green Tea having very low energy density.

Which food has more nutrients per 300 calories - Sweetened Ready-to-drink Green Tea or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Ready-to-drink Green Tea	0%	7%	93%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Sweetened Ready-to-drink Green Tea	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.52% 2.44g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	81.5% 59g	3.1% 2.25g	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	48% 34.7g	0% 0g	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	% 24.3g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.16g	g per day for Men 19-50 years
Fiber	0% 0g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	0% 0g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Ready-to-drink Green Tea	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	4.5% 0.058mg	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	0% 0μg	3.34% 13.3μg	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	0% 0mg	85.6% 13mg	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

	Sweetened Ready-to-drink Green Tea	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.1% 11mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	52.4% 0.47mg	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	0% 0mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	53% 1.2mg	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	49.2% 344mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	3.92% 133mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	15.6% 233mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	28% 1039g	0.037% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Ready-to-drink Green Tea vs Oil Roasted Almonds:

• Oil Roasted Almonds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Sweetened Ready-to-drink Green Tea.
• Both Sweetened Ready-to-drink Green Tea as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sweetened Ready-to-drink Green Tea vs Oil Roasted Almonds:

• Sweetened Ready-to-drink Green Tea has 1.5 times more Phosphorus, 472.1 times more Sodium and 751 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 12.9 times more Calcium, 8.5 times more Copper, more Iron, more Magnesium, 1.5 times more Manganese, 2.6 times more Potassium, more Selenium and 13.7 times more Zinc than Sweetened Ready-to-drink Green Tea.

Comparison of macro-nutrients per 300 calories:

• Sweetened Ready-to-drink Green Tea has 7.9 times more Carbohydrate, 26.3 times more Sugars and more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 11.2 times more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than Sweetened Ready-to-drink Green Tea.
• Both Sweetened Ready-to-drink Green Tea and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Sweetened Ready-to-drink Green Tea as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.