Comparing Nutrients in 5 ounces Almonds VS Lemonade, frozen concentrate, pink

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Lemonade, frozen concentrate, pink	0%	3%	97%

Macro Nutrients

	Almonds	Lemonade, frozen concentrate, pink	Recommended Dietary Allowance
Energy	28.3% 821kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.35% 0.06g	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	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	91% 66g	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	39.3% 28.5g	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	% 26.4g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 10.5g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	53.5% 30g	0.56% 0.31g	56g per day for Men 19-50 years

Vitamins

	Almonds	Lemonade, frozen concentrate, pink	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% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	1.06% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	1.64% 0.021mg	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	3.9% 15.6μg	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	22.2% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Lemonade, frozen concentrate, pink	Recommended Dietary Allowance
Calcium	38% 381mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	1.73% 0.016mg	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	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	0.86% 0.02mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.9% 71g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Lemonade, frozen concentrate, pink per 5 oz

Compare the macro and micronutrient content in 5 oz of Almonds versus 5 oz of Lemonade, frozen concentrate, pink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almonds vs Lemonade, frozen concentrate, pink:

• 5 ounces of Almonds have 12.1 times more Vitamin B1, more Vitamin B2, 30.2 times more Vitamin B3, 4.5 times more Vitamin B5, 9.1 times more Vitamin B6, 4 times more Vitamin B9 and 366.1 times more Vitamin E than Lemonade, frozen concentrate, pink.
• While 5 oz of Lemonade, frozen concentrate, pink contain more Vitamin C than Almonds.
• 5 ounces of Almonds have insufficient amounts of Vitamin C
• 5 ounces of Lemonade, frozen concentrate, pink have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• Both Almonds as well as Lemonade, frozen concentrate, pink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Almonds vs Lemonade, frozen concentrate, pink:

• 5 ounces of Almonds have 33.6 times more Calcium, 93.7 times more Copper, 46.4 times more Iron, 38.6 times more Magnesium, 155.6 times more Manganese, 68.7 times more Phosphorus, 9.6 times more Potassium, more Selenium and 104 times more Zinc than Lemonade, frozen concentrate, pink.
• 5 ounces of Lemonade, frozen concentrate, pink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almonds have 3 times more Energy, 72.4 times more Fat, 146.2 times more Saturated Fat, 293.4 times more Omega 6, 41.7 times more Fiber and 96.1 times more Protein than Lemonade, frozen concentrate, pink.
• While 5 oz of Lemonade, frozen concentrate, pink contain 2.3 times more Carbohydrate, 10.7 times more Sugars and 182.7 times more Fructose than Almonds.
• 5 ounces of Lemonade, frozen concentrate, pink provide inadequate amounts of Omega 6, Fiber and Protein
• Both Almonds as well as Lemonade, frozen concentrate, pink provide inadequate amounts of Omega 3 in five ounces.