Comparing Nutrients in 1 pound Almonds VS Orange-flavor Drink, Breakfast Type, Low Calorie, Powder

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	4%	0%	96%

Macro Nutrients

	Almonds	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Recommended Dietary Allowance
Energy	91% 2626kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	300% 390g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	16.3% 11.8g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	171% 96g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Orange-flavor Drink, Breakfast Type, Low Calorie, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	3027% 27243μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	2373% 31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	2268% 363mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	2791% 36.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	12096% 10886mg	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	775% 116mg	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, Low Calorie, Powder	Recommended Dietary Allowance
Calcium	122% 1220mg	625% 6250mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	1.5% 0.014mg	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	210% 17mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	408% 2853mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	418% 14207mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.22% 8.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Orange-flavor Drink, Breakfast Type, Low Calorie, Powder:

• Almonds have more Vitamin B1, more Vitamin B5 and more Vitamin B9 than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• While Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contains more Vitamin A, 6 times more Vitamin B2, 22.1 times more Vitamin B3, 58.4 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds as well as Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Almonds vs Orange-flavor Drink, Breakfast Type, Low Calorie, Powder:

• Almonds have 343.7 times more Copper, 53 times more Iron, more Selenium and more Zinc than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• While Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contains 5.1 times more Calcium, 1.3 times more Phosphorus, 4.3 times more Potassium and 81 times more Sodium than Almonds.
• Both Almonds and Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.7 times more Energy, more Fat, more Saturated Fat, more Omega 6, 1.7 times more Sugars, 3.3 times more Fiber and 5.9 times more Protein than Orange-flavor Drink, Breakfast Type, Low Calorie, Powder.
• While Orange-flavor Drink, Breakfast Type, Low Calorie, Powder contains 4 times more Carbohydrate than Almonds.
• Both Almonds as well as Orange-flavor Drink, Breakfast Type, Low Calorie, Powder have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.