Comparing Nutrients in 7 ounces Unsweetened Lemon Instant Tea VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Roasted Almonds	Recommended Dietary Allowance
Energy	23.6% 685kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	120% 156g	32% 41.7g	130g per day for Men 19-50 years
Sugars	12.4% 8.97g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	26% 9.92g	57% 21.6g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.5% 12.2mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.16mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	20.8% 0.27mg	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	30.3% 121μg	27.3% 109μg	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	316% 47.4mg	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

	Unsweetened Lemon Instant Tea	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	242% 2.2mg	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	18.6% 1.5mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	2646% 61mg	193% 4.43mg	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	30.3% 212mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	202% 6852mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Lemon Instant Tea VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Unsweetened Lemon Instant Tea versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Unsweetened Lemon Instant Tea vs Roasted Almonds:

• 7 ounces of Unsweetened Lemon Instant Tea have 1.7 times more Vitamin B3, 8.1 times more Vitamin B5 and 1.6 times more Vitamin B6 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 4.5 times more Vitamin B1, 2.1 times more Vitamin B2 and 265.6 times more Vitamin E than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Roasted Almonds provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B1 and Vitamin E
• Both Unsweetened Lemon Instant Tea as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Unsweetened Lemon Instant Tea vs Roasted Almonds:

• 7 ounces of Unsweetened Lemon Instant Tea have 13.7 times more Manganese, 4.8 times more Potassium, 1.5 times more Selenium and 18.3 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 9.6 times more Calcium, 3.3 times more Copper, 5 times more Iron, 2 times more Magnesium, 4.4 times more Phosphorus and 3.4 times more Zinc than Unsweetened Lemon Instant Tea.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Unsweetened Lemon Instant Tea have 3.3 times more Omega 3 and 3.7 times more Carbohydrate than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.7 times more Energy, 291.9 times more Fat, 87.1 times more Saturated Fat, 163.9 times more Omega 6, 2.2 times more Fiber and 2.8 times more Protein than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Roasted Almonds offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Unsweetened Lemon Instant Tea provide inadequate amounts of Omega 6
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3