Comparing Nutrients in 300 calories Almonds VS Lemonade-flavor Drink, Powder

Weight per 300 calories

• Almonds: 51.8g
• Lemonade-flavor Drink, Powder: 79g

Almonds have 1.5 times more energy per 100g than Lemonade-flavor Drink, Powder. It has very high energy density when compared to other foods. Lemonade-flavor Drink, Powder having high energy density.

Which food has more nutrients per 300 calories - Almonds or Lemonade-flavor Drink, Powder?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Lemonade-flavor Drink, Powder	0%	2%	98%

Macro Nutrients

	Almonds	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	106% 76.7g	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	0.079% 0.057g	24.7% 18g	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	% 0.088g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 57g	g per day for Men 19-50 years
Fiber	17% 6.48g	0% 0g	38g per day for Men 19-50 years
Protein	19.6% 11g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Almonds	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	0.13% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	0.67% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	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	35.6% 32mg	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	88.5% 13.3mg	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Lemonade-flavor Drink, Powder	Recommended Dietary Allowance
Calcium	14% 139mg	0.87% 8.7mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	2.2% 0.02mg	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	24% 1.92mg	1.68% 0.13mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	0.38% 0.009mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	0.91% 30.8mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	0.43% 0.24μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	6.84% 103mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	0.22% 0.024mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.011% 0.41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Lemonade-flavor Drink, Powder:

• Almonds have 67.3 times more Vitamin B1, 67.9 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 210.3 times more Vitamin E than Lemonade-flavor Drink, Powder.
• While Lemonade-flavor Drink, Powder contains more Vitamin C than Almonds.
• Both Almonds as well as Lemonade-flavor Drink, Powder have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Lemonade-flavor Drink, Powder:

• Almonds have 16 times more Calcium, 27.1 times more Copper, 14.3 times more Iron, 130 times more Manganese, 3.2 times more Phosphorus, 12.3 times more Potassium, 9 times more Selenium and 68.3 times more Zinc than Lemonade-flavor Drink, Powder.
• While Lemonade-flavor Drink, Powder contains 198.1 times more Sodium than Almonds.
• Both Almonds and Lemonade-flavor Drink, Powder have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 32.4 times more Fat, 13.6 times more Saturated Fat, 23.2 times more Omega 6, more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• While Lemonade-flavor Drink, Powder contains 6.9 times more Carbohydrate, 34 times more Sugars and 314.4 times more Fructose than Almonds.
• Both Almonds and Lemonade-flavor Drink, Powder have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Lemonade-flavor Drink, Powder have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.