Comparing Nutrients in 7 ounces Blanched Almonds VS Black Tea, Ready-to-drink, Lemon, Sweetened

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Black Tea, Ready-to-drink, Lemon, Sweetened	0%	4%	96%

Macro Nutrients

	Blanched Almonds	Black Tea, Ready-to-drink, Lemon, Sweetened	Recommended Dietary Allowance
Energy	40.4% 1171kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	26% 19g	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	0% 0g	13% 9.47g	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	% 0.06g	% 7.12g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 2.22g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	0% 0g	38g per day for Men 19-50 years
Protein	76% 42.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Black Tea, Ready-to-drink, Lemon, Sweetened	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	0% 0mg	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	24.3% 97μg	0% 0μg	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	314% 47mg	0% 0mg	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

	Blanched Almonds	Black Tea, Ready-to-drink, Lemon, Sweetened	Recommended Dietary Allowance
Calcium	47% 468mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	1.32% 0.012mg	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	81.4% 6.5mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	9.75% 0.22mg	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	136% 955mg	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	0.82% 27.8mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.77% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Black Tea, Ready-to-drink, Lemon, Sweetened:

• Blanched Almonds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin E than Black Tea, Ready-to-drink, Lemon, Sweetened.
• Both Blanched Almonds as well as Black Tea, Ready-to-drink, Lemon, Sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Black Tea, Ready-to-drink, Lemon, Sweetened:

• Blanched Almonds have 59 times more Calcium, 171.2 times more Copper, more Iron, 268 times more Magnesium, 16.2 times more Manganese, 481 times more Phosphorus, 47.1 times more Potassium, more Selenium, 6.3 times more Sodium and 297 times more Zinc than Black Tea, Ready-to-drink, Lemon, Sweetened.
• While Black Tea, Ready-to-drink, Lemon, Sweetened contains 19.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 13.1 times more Energy, 238.7 times more Fat, more Saturated Fat, more Omega 6, 1.7 times more Carbohydrate, more Fiber and more Protein than Black Tea, Ready-to-drink, Lemon, Sweetened.
• While Black Tea, Ready-to-drink, Lemon, Sweetened contains 2 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Black Tea, Ready-to-drink, Lemon, Sweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.