Comparing Nutrients in 1 kilogram Canned Orange Juice VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Orange Juice	Roasted Almonds	Recommended Dietary Allowance
Energy	16.2% 470kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	128% 41g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	162% 210g	130g per day for Men 19-50 years
Sugars	121% 87.6g	67% 48.6g	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	33.5% 24.3g	0.14% 0.1g	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	% 22.7g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 47.5g	g per day for Men 19-50 years
Fiber	7.9% 3g	287% 109g	38g per day for Men 19-50 years
Protein	12% 6.8g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	105% 1.36mg	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	60% 240μg	138% 550μg	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	334% 301mg	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	13.3% 2mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Roasted Almonds	Recommended Dietary Allowance
Calcium	10% 100mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	1221% 11mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	970% 22.3mg	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	24.3% 170mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	23.7% 877g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Roasted Almonds:

• Unsweetened Canned Orange Juice has more Vitamin A and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Vitamin B1, 57 times more Vitamin B2, 18.1 times more Vitamin B3, 1.8 times more Vitamin B5, 4.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 119.5 times more Vitamin E than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Roasted Almonds:

• Unsweetened Canned Orange Juice has 36.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 26.8 times more Calcium, 50 times more Copper, 37.3 times more Iron, 27.9 times more Magnesium, 106.3 times more Manganese, 27.7 times more Phosphorus, 3.9 times more Potassium, 20 times more Selenium and 82.8 times more Zinc than Unsweetened Canned Orange Juice.

Comparison of macro-nutrients per 1 kilogram:

• Unsweetened Canned Orange Juice has 1.8 times more Sugars and 243 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.7 times more Energy, 350.3 times more Fat, 227.3 times more Saturated Fat, 479.4 times more Omega 6, 1.9 times more Carbohydrate, 36.3 times more Fiber and 30.8 times more Protein than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.