Comparing Nutrients in 1 pound As Served In Restaurant Horchata VS Almonds

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Almonds	14%	72%	14%

Macro Nutrients

	As Served In Restaurant Horchata	Almonds	Recommended Dietary Allowance
Energy	8.45% 245kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	3.32% 3.22g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	NA	54% 17.2g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.3g	75% 98g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	27.2% 19.7g	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	9.7% 7.03g	0.69% 0.5g	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	% 7.44g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 28g	% 18g	g per day for Men 19-50 years
Fiber	0% 0g	149% 56.7g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	171% 96g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.33% 0.21mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.26% 1.1mg	775% 116mg	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

	As Served In Restaurant Horchata	Almonds	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	0.57% 0.045mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.7% 68mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	4.54% 154mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.7% 395g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of As Served In Restaurant Horchata vs Almonds:

• Almonds contain more Vitamin B1, more Vitamin B2, 77 times more Vitamin B3, more Vitamin B5, 8.1 times more Vitamin B6 and 106.8 times more Vitamin E than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata as well as Almonds have insufficient amounts of Vitamin K in 1 lb.

Comparing minerals per 1 pound for As Served In Restaurant Horchata vs Almonds:

• As Served In Restaurant Horchata have 19.8 times more Water than Almonds.
• While Almonds contain 14.9 times more Calcium, 515.5 times more Copper, 371 times more Iron, 90 times more Magnesium, 217.9 times more Manganese, 32.1 times more Phosphorus, 21.6 times more Potassium, 10.3 times more Selenium and 52 times more Zinc than As Served In Restaurant Horchata.

Comparison of macro-nutrients per 1 pound:

• As Served In Restaurant Horchata have 2.2 times more Sugars and 14.1 times more Fructose than Almonds.
• While Almonds contain 10.7 times more Energy, 70.3 times more Fat, 1.9 times more Carbohydrate, more Fiber and 44.1 times more Protein than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 lb.