Comparing Nutrients in 300 calories Almonds VS Frozen Orange Juice Concentrate

Weight per 300 calories

• Almonds: 51.8g
• Frozen Orange Juice Concentrate: 203g

Almonds have 3.9 times more energy per 100g than Frozen Orange Juice Concentrate. It has very high energy density when compared to other foods. Frozen Orange Juice Concentrate having average energy density.

Which food has more nutrients per 300 calories - Almonds or Frozen Orange Juice Concentrate?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Almonds	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.52% 0.51g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	2.15% 0.034g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.55% 0.093g	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	55% 71.3g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	83% 60g	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	21% 15.3g	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	% 13.3g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 31.6g	g per day for Men 19-50 years
Fiber	17% 6.48g	5.33% 2.03g	38g per day for Men 19-50 years
Protein	19.6% 11g	8.7% 4.86g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.93% 26.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	40.5% 0.53mg	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	39% 156μg	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	326% 294mg	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	8.1% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.68% 0.81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	14% 139mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	13.3% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	8.36% 0.67mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	10.2% 0.24mg	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	17.7% 124mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	37.5% 1275mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	1.47% 0.81μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.95% 14mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	2.95% 0.32mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	3.3% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Frozen Orange Juice Concentrate:

• Almonds have 1.7 times more Vitamin B2 and 10.9 times more Vitamin E than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 5.2 times more Vitamin B1, 6.1 times more Vitamin B5, 7.4 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Frozen Orange Juice Concentrate have similar amounts of Vitamin B3 per 300 kcal.
• Both Almonds as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Frozen Orange Juice Concentrate:

• Almonds have 1.8 times more Calcium, 4.5 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 4.8 times more Manganese, 2 times more Phosphorus, 2.6 times more Selenium and 5 times more Zinc than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 3.4 times more Potassium and 53.7 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 51.1 times more Fat, 16.5 times more Saturated Fat, 68.5 times more Omega 6, 3.2 times more Fiber and 2.3 times more Protein than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 6.4 times more Carbohydrate, 26.7 times more Sugars and 268.5 times more Fructose than Almonds.
• Both Almonds and Frozen Orange Juice Concentrate have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Frozen Orange Juice Concentrate have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.