Comparing Nutrients in 5 ounces Reduced Calorie With Whitener Instant Coffee VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Reduced Calorie With Whitener Instant Coffee	Blanched Almonds	Recommended Dietary Allowance
Energy	25% 721kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	42.5% 41.2g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	111% 35.6g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.4% 85g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	115% 83.6g	9.05% 6.56g	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% 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	NA	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	37% 14g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Reduced Calorie With Whitener Instant Coffee	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.67% 0.27mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.028% 0.001mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	12.5% 0.16mg	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	0.35% 1.4μg	17.4% 69.5μg	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	2.46% 0.37mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Reduced Calorie With Whitener Instant Coffee	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	1.73% 0.016mg	162% 1.46mg	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	1.06% 0.085mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	0.68% 0.016mg	113% 2.6mg	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	27.3% 191mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.73g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Reduced Calorie With Whitener Instant Coffee vs Blanched Almonds:

• Reduced Calorie With Whitener Instant Coffee has more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain more Vitamin B1, more Vitamin B2, 18.6 times more Vitamin B3, 314 times more Vitamin B5, more Vitamin B6, 49 times more Vitamin B9 and 91.3 times more Vitamin E than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Reduced Calorie With Whitener Instant Coffee vs Blanched Almonds:

• Reduced Calorie With Whitener Instant Coffee has 1.4 times more Potassium than Blanched Almonds.
• While Blanched Almonds contain 13.1 times more Calcium, 93.4 times more Copper, 54.7 times more Iron, 134 times more Magnesium, 166.8 times more Manganese, 3.6 times more Phosphorus, 3.6 times more Selenium, more Sodium and 148.5 times more Zinc than Reduced Calorie With Whitener Instant Coffee.

Comparison of macro-nutrients per 5 ounces:

• Reduced Calorie With Whitener Instant Coffee has 6.4 times more Saturated Fat, 3.2 times more Carbohydrate and 12.7 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Fat, 21.5 times more Omega 6, 19.8 times more Fiber and 10.9 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• Both Reduced Calorie With Whitener Instant Coffee and Blanched Almonds have similar amounts of Energy per 5 oz.
• Both Reduced Calorie With Whitener Instant Coffee as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.