Comparing Nutrients in 1 kilogram Almonds VS Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	0%	3%	97%

Macro Nutrients

	Almonds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Energy	200% 5790kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	3.06% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	94% 122g	130g per day for Men 19-50 years
Sugars	60% 43.5g	164% 119g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	0% 0g	38g per day for Men 19-50 years
Protein	378% 212g	0.54% 0.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	22.5% 90μg	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	769% 692mg	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	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Calcium	269% 2690mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.7% 509μg	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	464% 37mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	3.48% 0.08mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.2% 44g	23.6% 872g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water:

• Almonds have 1.7 times more Vitamin B1, 29.9 times more Vitamin B2, more Vitamin B3, 67.3 times more Vitamin B5, more Vitamin B6 and 4.9 times more Vitamin B9 than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contains more Vitamin C than Almonds.
• Both Almonds as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water:

• Almonds have 6.9 times more Calcium, 57.3 times more Copper, 46.4 times more Iron, 270 times more Magnesium, 272.4 times more Manganese, 21.9 times more Phosphorus, 5.9 times more Potassium, 41 times more Selenium and 156 times more Zinc than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contains 19.8 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 11.8 times more Energy, 356.6 times more Fat, 172.8 times more Saturated Fat, 237 times more Omega 6, 1.8 times more Carbohydrate, more Fiber and 705 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contains 2.7 times more Sugars than Almonds.
• Both Almonds as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.