Comparing Nutrients in 5 ounces With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	8%	27%	65%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	Roasted Almonds	Recommended Dietary Allowance
Energy	21.5% 624kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	19.3% 18.7g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	78% 101g	23% 29.8g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	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	NA	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	NA	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	18% 6.8g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	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	2.5% 0.03mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	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	1.77% 7.1μg	19.5% 78μg	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	0.85% 0.13mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.5% 85mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	173% 1.56mg	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	54.2% 4.34mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	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	91% 639mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	77.4% 2631mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	47.2% 709mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa vs Roasted Almonds:

• With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa has 1.3 times more Vitamin B3 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.7 times more Vitamin B1, 11 times more Vitamin B2, 5.1 times more Vitamin B5, 4.5 times more Vitamin B6, 11 times more Vitamin B9 and 265.6 times more Vitamin E than With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa.
• Both With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa vs Roasted Almonds:

• With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa has 2.6 times more Potassium, 2 times more Selenium and 166.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.5 times more Calcium, 2 times more Copper, 2.3 times more Magnesium, 2.8 times more Manganese and 3.3 times more Zinc than With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa.
• Both With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa and Dry Roasted Almonds have similar amounts of Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa has 2.8 times more Saturated Fat, 3.4 times more Carbohydrate and 7.2 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Energy, 4 times more Fat, 38.3 times more Omega 6, 2.3 times more Fiber and 2.3 times more Protein than With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa.
• Both With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.