Comparing Nutrients in 5 ounces Blanched Almonds VS Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12	22%	16%	62%

Macro Nutrients

	Blanched Almonds	Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12	Recommended Dietary Allowance
Energy	29% 836kcal	0.24% 7.1kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	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	20.4% 26.5g	0.76% 0.99g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	0% 0g	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	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	0% 0g	38g per day for Men 19-50 years
Protein	54% 30.3g	0.63% 0.35g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	62.7% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	75.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	218% 2.83mg	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	17.4% 69.5μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	118% 2.82μg	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	224% 33.7mg	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

	Blanched Almonds	Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12	Recommended Dietary Allowance
Calcium	33.5% 335mg	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	58% 4.65mg	0.35% 0.028mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	0.18% 0.004mg	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	97% 682mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	0.13% 4.25mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	7.84% 118mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.77% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12:

• 5 ounces of Blanched Almonds have 7.6 times more Vitamin B1, 1.2 times more Vitamin B2, more Vitamin B9 and more Vitamin E than Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12.
• While 5 oz of Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 contain 2.4 times more Vitamin B3, 6.1 times more Vitamin B5, 17.3 times more Vitamin B6 and more Vitamin B12 than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin B12
• 5 ounces of Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 have insufficient amounts of Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12:

• 5 ounces of Blanched Almonds have 18.2 times more Calcium, 205.4 times more Copper, 164 times more Iron, 89.3 times more Magnesium, 611.7 times more Manganese, more Phosphorus, 219.7 times more Potassium, 16 times more Selenium and more Zinc than Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12.
• While 5 oz of Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 contain 4.4 times more Sodium and 21.8 times more Water than Blanched Almonds.
• 5 ounces of Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 118 times more Energy, 656.5 times more Fat, more Saturated Fat, more Omega 6, 26.7 times more Carbohydrate, more Sugars, more Fiber and 85.6 times more Protein than Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12.
• 5 ounces of Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 provide inadequate amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein
• Both Blanched Almonds as well as Beverages, Energy drink, RED BULL, sugar free, with added caffeine, niacin, pantothenic acid, vitamins B6 and B12 provide inadequate amounts of Omega 3 in five ounces.