Comparing Nutrients in 7 ounces Lemon juice from concentrate, bottled, REAL LEMON VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate, bottled, REAL LEMON	7%	3%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Lemon juice from concentrate, bottled, REAL LEMON	Almonds	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.64% 11.2g	33% 42.8g	130g per day for Men 19-50 years
Sugars	4.35% 3.16g	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	1.94% 1.4g	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	% 1.75g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.84g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	65.3% 25g	38g per day for Men 19-50 years
Protein	1.67% 0.93g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate, bottled, REAL LEMON	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.23% 0.36mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	5.46% 22μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36.6% 33mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.04% 0.46mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate, bottled, REAL LEMON	Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	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	1.5% 0.12mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.032mg	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	2.55% 18mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	5% 186g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Lemon juice from concentrate, bottled, REAL LEMON vs Almonds:

• Lemon juice from concentrate, bottled, REAL LEMON has more Vitamin C than Almonds.
• While Almonds contain 10.3 times more Vitamin B1, 66.9 times more Vitamin B2, 20.1 times more Vitamin B3, 5.2 times more Vitamin B5, 3.7 times more Vitamin B6, 4 times more Vitamin B9 and 111.4 times more Vitamin E than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON as well as Almonds have insufficient amounts of Vitamin A and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Lemon juice from concentrate, bottled, REAL LEMON vs Almonds:

• Lemon juice from concentrate, bottled, REAL LEMON has 26 times more Sodium and 21.2 times more Water than Almonds.
• While Almonds contain 29.9 times more Calcium, 57.3 times more Copper, 61.8 times more Iron, 45 times more Magnesium, 136.2 times more Manganese, 53.4 times more Phosphorus, 6.7 times more Potassium and 13.6 times more Zinc than Lemon juice from concentrate, bottled, REAL LEMON.

Comparison of macro-nutrients per 7 ounces:

• Almonds contain 34.1 times more Energy, 713.3 times more Fat, 140.8 times more Saturated Fat, 1120.4 times more Omega 6, 3.8 times more Carbohydrate, 2.7 times more Sugars, 17.9 times more Fiber and 45 times more Protein than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON as well as Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 7 oz.