Comparing Nutrients in 7 ounces Roasted Almonds VS Instant Coffee half the Caffeine

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Instant Coffee half the Caffeine	16%	1%	83%

Macro Nutrients

	Roasted Almonds	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Energy	41% 1187kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	112% 145g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	0% 0g	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	0.027% 0.02g	NA	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	0% 0g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	4.43% 0.058mg	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	27.3% 109μg	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	316% 47.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Calcium	53% 532mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	30.6% 0.28mg	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	93% 7.4mg	109% 8.75mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	155% 649mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	148% 3.4mg	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	134% 935mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	206% 7015mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Instant Coffee half the Caffeine per 7 oz

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

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Instant Coffee half the Caffeine :

• 7 ounces of Roasted Almonds have 9.6 times more Vitamin B1, 16.2 times more Vitamin B2, 3.3 times more Vitamin B5, 4.7 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Instant Coffee half the Caffeine .
• While 7 oz of Regular Instant Coffee half the Caffeine contain 7.7 times more Vitamin B3 than Dry Roasted Almonds.
• 7 ounces of Instant Coffee half the Caffeine have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Instant Coffee half the Caffeine :

• 7 ounces of Roasted Almonds have 1.9 times more Calcium, 7.9 times more Copper, 1.3 times more Manganese, 1.6 times more Phosphorus and 9.5 times more Zinc than Instant Coffee half the Caffeine .
• While 7 oz of Regular Instant Coffee half the Caffeine contain 5 times more Potassium, 6.3 times more Selenium and 12.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Instant Coffee half the Caffeine contain similar levels of Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.7 times more Energy, 105.1 times more Fat, 20.8 times more Saturated Fat, 71.9 times more Omega 6, more Sugars, more Fiber and 1.5 times more Protein than Instant Coffee half the Caffeine .
• While 7 oz of Regular Instant Coffee half the Caffeine contain 3.5 times more Carbohydrate than Dry Roasted Almonds.
• 7 ounces of Instant Coffee half the Caffeine provide inadequate amounts of Omega 6 and Fiber
• Both Dry Roasted Almonds as well as Regular Instant Coffee half the Caffeine provide inadequate amounts of Omega 3 in seven ounces.