Comparing Nutrients in 7 ounces Lemon Peel VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Lemon Peel	8%	4%	88%
Almonds	14%	72%	14%

Macro Nutrients

	Lemon Peel	Almonds	Recommended Dietary Allowance
Energy	3.2% 93kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	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	24.4% 31.8g	33% 42.8g	130g per day for Men 19-50 years
Sugars	11.4% 8.28g	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	55.4% 21g	65.3% 25g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Lemon Peel	Almonds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	6.45% 25.8μg	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	284% 256mg	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	3.3% 0.5mg	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

	Lemon Peel	Almonds	Recommended Dietary Allowance
Calcium	26.6% 266mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	20% 1.6mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.4% 24mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.38% 162g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Lemon Peel vs Almonds:

• Raw Lemon Peel has 1.3 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 3.4 times more Vitamin B1, 14.2 times more Vitamin B2, 9 times more Vitamin B3, 1.5 times more Vitamin B5, 3.4 times more Vitamin B9 and 102.5 times more Vitamin E than Raw Lemon Peel.
• Both Raw Lemon Peel as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Lemon Peel vs Almonds:

• Raw Lemon Peel has 18.5 times more Water than Almonds.
• While Almonds contain 2 times more Calcium, 11.2 times more Copper, 4.6 times more Iron, 18 times more Magnesium, 40.1 times more Phosphorus, 4.6 times more Potassium, 5.9 times more Selenium and 12.5 times more Zinc than Raw Lemon Peel.

Comparison of macro-nutrients per 7 ounces:

• Raw Lemon Peel has 8.7 times more Omega 3 than Almonds.
• While Almonds contain 12.3 times more Energy, 166.4 times more Fat, 97.5 times more Saturated Fat, 195.6 times more Omega 6, 1.3 times more Carbohydrate and 14.1 times more Protein than Raw Lemon Peel.
• Both Raw Lemon Peel and Almonds have similar amounts of Sugars and Fiber per 7 oz.
• Both Raw Lemon Peel as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.