Comparing Nutrients in 5 ounces Light Beer VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Light Beer	13%	0%	87%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Light Beer	Roasted Almonds	Recommended Dietary Allowance
Energy	1.4% 41kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.8% 2.32g	23% 29.8g	130g per day for Men 19-50 years
Sugars	0.18% 0.13g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.13g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.73g	g per day for Men 19-50 years
Fiber	0% 0g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	0.61% 0.34g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Light Beer	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	0.59% 0.007mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.85% 0.043mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	15% 0.19mg	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	2.13% 8.5μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.2% 0.028μg	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	226% 34mg	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

	Light Beer	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	0.94% 0.009mg	173% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64.2μg	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	0.53% 0.043mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	0.37% 0.009mg	138% 3.16mg	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	2.43% 17mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	0.88% 29.8mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.13% 0.014mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Light Beer vs Roasted Almonds:

• Dry Roasted Almonds contain 15.4 times more Vitamin B1, 79.8 times more Vitamin B2, 9.3 times more Vitamin B3, 10.7 times more Vitamin B5, 4 times more Vitamin B6, 9.2 times more Vitamin B9 and more Vitamin E than Light Beer.
• Both Light Beer as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Light Beer vs Roasted Almonds:

• Light Beer has 39.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 67 times more Calcium, 183.2 times more Copper, 124.3 times more Iron, 55.8 times more Magnesium, 372 times more Manganese, 39.3 times more Phosphorus, 34 times more Potassium, 5 times more Selenium and 331 times more Zinc than Light Beer.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds contain 20.6 times more Energy, more Fat, more Saturated Fat, more Omega 6, 12.8 times more Carbohydrate, 54 times more Sugars, more Fiber and 87.3 times more Protein than Light Beer.
• Both Light Beer as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.