Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Instant Tea, Decaffeinated, Lemon, Sweetened

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Instant Tea, Decaffeinated, Lemon, Sweetened	0%	2%	98%

Macro Nutrients

	Oil Roasted Almonds	Instant Tea, Decaffeinated, Lemon, Sweetened	Recommended Dietary Allowance
Energy	41.5% 1205kcal	27.4% 796kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	150% 196g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	261% 189g	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	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	0% 0g	38g per day for Men 19-50 years
Protein	75.2% 42g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Instant Tea, Decaffeinated, 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	15.2% 0.18mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	1.55% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	2.3% 0.03mg	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	13.4% 53.6μg	0.5% 2μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	344% 51.5mg	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

	Oil Roasted Almonds	Instant Tea, Decaffeinated, Lemon, Sweetened	Recommended Dietary Allowance
Calcium	57.7% 577mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	2.2% 0.02mg	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	91% 7.3mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	256% 5.9mg	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	132% 925mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.007% 0.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Instant Tea, Decaffeinated, Lemon, Sweetened per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Instant Tea, Decaffeinated, Lemon, Sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Instant Tea, Decaffeinated, Lemon, Sweetened:

• 7 ounces of Oil Roasted Almonds have 8.4 times more Vitamin B1, more Vitamin B2, 29.3 times more Vitamin B3, 2.1 times more Vitamin B5, 7.9 times more Vitamin B6, 27 times more Vitamin B9 and more Vitamin E than Instant Tea, Decaffeinated, Lemon, Sweetened.
• 7 ounces of Instant Tea, Decaffeinated, Lemon, Sweetened have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Oil Roasted Almonds as well as Instant Tea, Decaffeinated, Lemon, Sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Instant Tea, Decaffeinated, Lemon, Sweetened:

• 7 ounces of Oil Roasted Almonds have 145.5 times more Calcium, 95.5 times more Copper, 17.5 times more Iron, 91.3 times more Magnesium, 233 times more Phosphorus, 4.1 times more Potassium, 6.8 times more Selenium and 102.3 times more Zinc than Instant Tea, Decaffeinated, Lemon, Sweetened.
• Both Oil Roasted Almonds and Instant Tea, Decaffeinated, Lemon, Sweetened contain similar levels of Manganese per seven ounces.
• 7 ounces of Instant Tea, Decaffeinated, Lemon, Sweetened lack sufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.5 times more Energy, 75.6 times more Fat, 46.2 times more Saturated Fat, 91.3 times more Omega 6, more Fiber and 176.9 times more Protein than Instant Tea, Decaffeinated, Lemon, Sweetened.
• While 7 oz of Instant Tea, Decaffeinated, Lemon, Sweetened contain more Omega 3, 5.6 times more Carbohydrate and 20.9 times more Sugars than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 7 ounces of Instant Tea, Decaffeinated, Lemon, Sweetened provide inadequate amounts of Omega 6, Fiber and Protein