Comparing Nutrients in 5 ounces Almonds VS AMP Energy Drink

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
AMP Energy Drink	2%	1%	97%

Macro Nutrients

	Almonds	AMP Energy Drink	Recommended Dietary Allowance
Energy	28.3% 821kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	13% 17g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	23.6% 17g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	0% 0g	38g per day for Men 19-50 years
Protein	53.5% 30g	0.63% 0.35g	56g per day for Men 19-50 years

Vitamins

	Almonds	AMP Energy Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	35.4% 0.85μg	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	242% 36.3mg	0% 0mg	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

	Almonds	AMP Energy Drink	Recommended Dietary Allowance
Calcium	38% 381mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	0.79% 0.007mg	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	65.7% 5.26mg	0.35% 0.028mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	0.13% 4.25mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS AMP Energy Drink per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of AMP Energy Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs AMP Energy Drink:

• 5 ounces of Almonds have 8.2 times more Vitamin B1, 3.3 times more Vitamin B2, 1.8 times more Vitamin B3, more Vitamin B9 and more Vitamin E than AMP Energy Drink.
• While 5 oz of AMP Energy Drink contain 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin B12 than Almonds.
• 5 ounces of Almonds have insufficient amounts of Vitamin B12
• 5 ounces of AMP Energy Drink have insufficient amounts of Vitamin B9 and Vitamin E
• Both Almonds as well as AMP Energy Drink have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almonds vs AMP Energy Drink:

• 5 ounces of Almonds have 20.7 times more Calcium, 206.2 times more Copper, 185.5 times more Iron, 90 times more Magnesium, 28.3 times more Phosphorus, 244.3 times more Potassium, 20.5 times more Selenium and more Zinc than AMP Energy Drink.
• While 5 oz of AMP Energy Drink contain 19.8 times more Water than Almonds.
• 5 ounces of AMP Energy Drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 12.6 times more Energy, 624.1 times more Fat, more Saturated Fat, more Omega 6, 1.8 times more Carbohydrate, more Fiber and 84.6 times more Protein than AMP Energy Drink.
• While 5 oz of AMP Energy Drink contain 2.8 times more Sugars than Almonds.
• 5 ounces of AMP Energy Drink provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Almonds as well as AMP Energy Drink provide inadequate amounts of Omega 3 in five ounces.