Comparing Nutrients in 100 grams Blanched Almonds VS Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine	50%	0%	50%

Macro Nutrients

	Blanched Almonds	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine	Recommended Dietary Allowance
Energy	20.3% 590kcal	0.034% 1kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	0.092% 0.12g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	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% 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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	0% 0g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	0.21% 0.12g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	0.42% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	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	12.3% 49μg	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	158% 23.8mg	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	Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine	Recommended Dietary Allowance
Calcium	23.6% 236mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	0.22% 0.002mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.3% 52μg	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	41% 3.28mg	0.25% 0.02mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	0% 0mg	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	68.7% 481mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	0.21% 7mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine per 100 g

Compare the macro and micronutrient content in 100 g of Blanched Almonds versus 100 g of Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Blanched Almonds vs Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine:

• 100 grams of Blanched Almonds have 38.2 times more Vitamin B1, 30.9 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin E than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine.
• 100 grams of Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Blanched Almonds vs Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine:

• 100 grams of Blanched Almonds have 78.7 times more Calcium, 513.5 times more Copper, 164 times more Iron, more Magnesium, more Manganese, 48.1 times more Phosphorus, 94.1 times more Potassium, 32 times more Selenium and 297 times more Zinc than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine.
• While 100 g of Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine contain 22.1 times more Water than Blanched Almonds.
• 100 grams of Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Blanched Almonds have 590 times more Energy, more Fat, more Saturated Fat, more Omega 6, 155.6 times more Carbohydrate, more Sugars, more Fiber and 178.3 times more Protein than Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine.
• 100 grams of Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine provide inadequate amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein
• Both Blanched Almonds as well as Low Calorie Carbonated, Cola Or Pepper-type, With Aspartame, Without Caffeine provide inadequate amounts of Omega 3 in 100 grams.