Comparing Nutrients in 300 calories Almonds VS Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water

Weight per 300 calories

• Almonds: 51.8g
• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water: 612g

Almonds have 11.8 times more energy per 100g than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water. It has very high energy density when compared to other foods. Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water having low energy density.

Which food has more nutrients per 300 calories - Almonds or Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	0%	3%	97%

Macro Nutrients

	Almonds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.88% 0.86g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	1.53% 0.024g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	1.87% 0.32g	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	57.5% 74.8g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	101% 73g	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	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	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	0.33% 0.18g	56g per day for Men 19-50 years

Vitamins

	Almonds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	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	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	18% 0.23mg	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	0.86% 0.043mg	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	13.8% 55μg	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	471% 424mg	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	88.5% 13.3mg	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, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Calcium	14% 139mg	24% 239mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	12.2% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.8% 312μg	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	6.12% 0.49mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	1.46% 6.12mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	2.13% 0.049mg	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	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	22.3% 759mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	1.1% 0.61μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	4.1% 61.2mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	14.4% 534g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water:

• Almonds have 2.5 times more Vitamin B2, more Vitamin B3, 5.7 times more Vitamin B5 and more Vitamin B6 than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contains 6.9 times more Vitamin B1, 2.4 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water:

• Almonds have 4.8 times more Copper, 3.9 times more Iron, 22.8 times more Magnesium, 23.1 times more Manganese, 1.9 times more Phosphorus, 3.5 times more Selenium and 13.2 times more Zinc than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contains 1.7 times more Calcium, 2 times more Potassium, 118.2 times more Sodium and 233.6 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 30.2 times more Fat, 14.6 times more Saturated Fat, 20.1 times more Omega 6, more Fiber and 59.7 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contains 6.7 times more Carbohydrate and 32.4 times more Sugars than Almonds.
• Both Almonds and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.