Comparing Nutrients in 7 ounces With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa VS Almonds

Macros Ratio

	Protein	Fat	Carbs
With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	8%	27%	65%
Almonds	14%	72%	14%

Macro Nutrients

	With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	Almonds	Recommended Dietary Allowance
Energy	30% 873kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	70.5% 22.6g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	33% 42.8g	130g per day for Men 19-50 years
Sugars	96% 69.4g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	25% 9.53g	65.3% 25g	38g per day for Men 19-50 years
Protein	32% 18g	75% 42g	56g per day for Men 19-50 years

Vitamins

	With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.7% 9.24mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	22% 87.3μg	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	1.2% 0.18mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	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	Almonds	Recommended Dietary Allowance
Calcium	12% 119mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	227% 2.05mg	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	76% 6.07mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	57.6% 242mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	128% 895mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	108% 3683mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	66% 992mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa vs Almonds:

• With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa has 1.3 times more Vitamin B3 and more Vitamin K than Almonds.
• While Almonds contain 9.8 times more Vitamin B1, 10.4 times more Vitamin B2, 7.5 times more Vitamin B5, 4.6 times more Vitamin B6, 8.8 times more Vitamin B9 and 284.8 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 Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa vs Almonds:

• With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa has 2.5 times more Potassium and 500 times more Sodium than Almonds.
• While Almonds contain 4.5 times more Calcium, 1.8 times more Copper, 2.2 times more Magnesium, 2.7 times more Manganese and 3.1 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 Almonds have similar amounts of Iron, Phosphorus and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• With Whitener And Low Calorie Sweetener Decaffeinated Instant Coffee And Cocoa has 3 times more Saturated Fat, 3.3 times more Carbohydrate and 8 times more Sugars than Almonds.
• While Almonds contain 1.3 times more Energy, 3.8 times more Fat, 36.5 times more Omega 6, 2.6 times more Fiber and 2.4 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 Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.