Comparing Nutrients in 1 kilogram Almonds VS Frozen Orange Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Almonds	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	200% 5790kcal	51% 1480kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	271% 352g	130g per day for Men 19-50 years
Sugars	60% 43.5g	409% 297g	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	104% 75.5g	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	% 65.8g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 156g	g per day for Men 19-50 years
Fiber	329% 125g	26.3% 10g	38g per day for Men 19-50 years
Protein	378% 212g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	229% 2.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	200% 2.6mg	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	193% 770μg	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	1609% 1448mg	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	1709% 256mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	269% 2690mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.95% 198μg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	50.4% 1.16mg	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	87% 610mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	185% 6290mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	1.2% 44g	16.4% 606g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Frozen Orange Juice Concentrate:

• Almonds have 6.5 times more Vitamin B2, 3.3 times more Vitamin B3 and 42.7 times more Vitamin E than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Frozen Orange Juice Concentrate:

• Almonds have 7.1 times more Calcium, 17.5 times more Copper, 11.2 times more Iron, 7.7 times more Magnesium, 18.8 times more Manganese, 7.9 times more Phosphorus, 10.3 times more Selenium and 19.5 times more Zinc than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 13.7 times more Water than Almonds.
• Both Almonds and Frozen Orange Juice Concentrate have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 3.9 times more Energy, 199.7 times more Fat, 64.4 times more Saturated Fat, 267.9 times more Omega 6, 12.5 times more Fiber and 8.8 times more Protein than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 5.7 times more Omega 3, 1.6 times more Carbohydrate, 6.8 times more Sugars and 68.6 times more Fructose than Almonds.
• Both Almonds as well as Frozen Orange Juice Concentrate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.