Comparing Nutrients in 300 calories Blanched Almonds VS Chilled Orange Juice with Calcium

Weight per 300 calories

• Blanched Almonds: 50.8g
• Chilled Orange Juice with Calcium: 638g

Blanched Almonds have 12.6 times more energy per 100g than Chilled Orange Juice with Calcium. It has very high energy density when compared to other foods. Chilled Orange Juice from Concentrate with Calcium having low energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Chilled Orange Juice with Calcium?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Chilled Orange Juice with Calcium	6%	2%	92%

Macro Nutrients

	Blanched Almonds	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	55.3% 72g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	73% 53g	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% 0g	19.6% 14.2g	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	% 0.015g	% 13.3g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 25.6g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	19.4% 11g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	24.5% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.23% 25μg	30.3% 121μg	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	238% 214mg	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	80.5% 12mg	8.5% 1.28mg	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

	Blanched Almonds	Chilled Orange Juice with Calcium	Recommended Dietary Allowance
Calcium	12% 120mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	29.8% 0.27mg	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	21% 1.67mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	16.7% 70.2mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	6.4% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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% 245mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	33.4% 1136mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	15% 557g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Chilled Orange Juice with Calcium:

• Blanched Almonds have 1.5 times more Vitamin B2 and 9.5 times more Vitamin E than Chilled Orange Juice from Concentrate with Calcium.
• While Chilled Orange Juice from Concentrate with Calcium contains 3 times more Vitamin B1, 7.8 times more Vitamin B5, 8.3 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Chilled Orange Juice from Concentrate with Calcium have similar amounts of Vitamin B3 per 300 kcal.
• Both Blanched Almonds as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Chilled Orange Juice with Calcium:

• Blanched Almonds have 1.9 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 6.4 times more Manganese and 3.4 times more Zinc than Chilled Orange Juice from Concentrate with Calcium.
• While Chilled Orange Juice from Concentrate with Calcium contains 7.4 times more Calcium, 3.4 times more Potassium and 242.8 times more Water than Blanched Almonds.
• Both Blanched Almonds and Chilled Orange Juice from Concentrate with Calcium have similar amounts of Phosphorus per 300 kcal.
• Both Blanched Almonds as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 34.9 times more Fat, 22.5 times more Saturated Fat, 42.8 times more Omega 6, 2.6 times more Fiber and 2.5 times more Protein than Chilled Orange Juice from Concentrate with Calcium.
• While Chilled Orange Juice from Concentrate with Calcium contains 7.6 times more Carbohydrate, 22.5 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds and Chilled Orange Juice from Concentrate with Calcium have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Chilled Orange Juice from Concentrate with Calcium have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.