Comparing Nutrients in 7 ounces Instant Tea VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Instant Tea	26%	0%	74%
Almonds	14%	72%	14%

Macro Nutrients

	Instant Tea	Almonds	Recommended Dietary Allowance
Energy	21.6% 625kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	89.5% 116g	33% 42.8g	130g per day for Men 19-50 years
Sugars	15% 11g	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	44.4% 17g	65.3% 25g	38g per day for Men 19-50 years
Protein	71.6% 40g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Instant Tea	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	150% 1.95mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.3% 0.71mg	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	51% 204μg	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	0% 0mg	339% 51mg	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

	Instant Tea	Almonds	Recommended Dietary Allowance
Calcium	23.4% 234mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	121% 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	56% 4.5mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	11475% 264mg	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	67.8% 474mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	353% 11986mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.35mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Unsweetened Instant Tea Powder has 3 times more Vitamin B3, 9.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Almonds.
• While Almonds contain more Vitamin B1 and more Vitamin E than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Almonds have similar amounts of Vitamin B2 per 7 oz.
• Both Unsweetened Instant Tea Powder as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Instant Tea vs Almonds:

• Unsweetened Instant Tea Powder has 61 times more Manganese, 8.2 times more Potassium, 1.3 times more Selenium and 72 times more Sodium than Almonds.
• While Almonds contain 2.3 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, 2 times more Phosphorus and 1.8 times more Zinc than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Almonds have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unsweetened Instant Tea Powder has 27.3 times more Omega 3, 2.7 times more Carbohydrate and 1.3 times more Sugars than Almonds.
• While Almonds contain 1.8 times more Energy, more Fat, more Saturated Fat, 308.1 times more Omega 6 and 1.5 times more Fiber than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Almonds have similar amounts of Protein per 7 oz.
• Both Unsweetened Instant Tea Powder as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.