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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	1%	0%	99%

Macro Nutrients

	Almonds	Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Energy	200% 5790kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	87% 113g	130g per day for Men 19-50 years
Sugars	60% 43.5g	152% 111g	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	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Breakfast Type Orange Drink, With Juice And 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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	802% 10.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	37.8% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	54.6% 0.71mg	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	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	612% 551mg	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	1.33% 0.2mg	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

	Almonds	Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Calcium	269% 2690mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.6% 505μg	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	26% 110mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	6.1% 0.14mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	49% 1670mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	0% 0μg	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	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	24% 881g	3700g per day for Men 19-50 years

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

• Almonds have 2 times more Vitamin B1, 14.3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B9 and 1281.5 times more Vitamin E than Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water.
• While Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water contains more Vitamin C than Almonds.
• Both Almonds and Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water have similar amounts of Vitamin B2 per 1 kg.
• Both Almonds as well as Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 1 kg.

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

• Almonds have 2.3 times more Calcium, 10.3 times more Copper, 46.4 times more Iron, 24.5 times more Magnesium, 155.6 times more Manganese, 14.6 times more Phosphorus, 4.4 times more Potassium, more Selenium and 78 times more Zinc than Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water.
• While Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water contains 20 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 12.9 times more Energy, more Fat, 3802 times more Saturated Fat, more Omega 6, 1.9 times more Carbohydrate, more Fiber and 176.3 times more Protein than Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water.
• While Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water contains 2.5 times more Sugars than Almonds.
• Both Almonds as well as Breakfast Type Orange Drink, With Juice And Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.