Comparing Nutrients in 300 calories Roasted Almonds VS With Added Vitamin C Canned Orange Drink

Weight per 300 calories

• Roasted Almonds: 50.2g
• With Added Vitamin C Canned Orange Drink: 612g

Roasted Almonds have 12.2 times more energy per 100g than With Added Vitamin C Canned Orange Drink. It has very high energy density when compared to other foods. With Added Vitamin C Canned Orange Drink having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or With Added Vitamin C Canned Orange Drink?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
With Added Vitamin C Canned Orange Drink	0%	1%	99%

Macro Nutrients

	Roasted Almonds	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.038% 0.012g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	0.072% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	58% 75.6g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	93% 67.5g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	0% 0g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	0.42% 0.067mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	0% 0mg	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	6.9% 27.6μg	3.06% 12.2μg	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	390% 351mg	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% 12mg	0.82% 0.12mg	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

	Roasted Almonds	With Added Vitamin C Canned Orange Drink	Recommended Dietary Allowance
Calcium	13.4% 134mg	3.06% 30.6mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	0% 0mg	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	23.4% 1.87mg	3.06% 0.24mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	2.9% 12.2mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	2.93% 0.067mg	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	33.8% 236mg	0.87% 6.12mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	1.22% 18.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	14.5% 536g	3700g per day for Men 19-50 years

Roasted Almonds VS With Added Vitamin C Canned Orange Drink Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or With Added Vitamin C Canned Orange Drink?

Lets compare vitamin content per 300 calories of Roasted Almonds vs With Added Vitamin C Canned Orange Drink:

• 300 calories of Roasted Almonds have more Vitamin B2, 27.1 times more Vitamin B3, 2.3 times more Vitamin B9 and 97.9 times more Vitamin E than With Added Vitamin C Canned Orange Drink.
• While 300 kcal of With Added Vitamin C Canned Orange Drink contain more Vitamin C than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin C
• 300 calories of With Added Vitamin C Canned Orange Drink have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as With Added Vitamin C Canned Orange Drink have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs With Added Vitamin C Canned Orange Drink:

• 300 calories of Roasted Almonds have 4.4 times more Calcium, more Copper, 7.6 times more Iron, 11.4 times more Magnesium, 16.6 times more Manganese, 38.6 times more Phosphorus, 3.2 times more Potassium and 13.6 times more Zinc than With Added Vitamin C Canned Orange Drink.
• While 300 kcal of With Added Vitamin C Canned Orange Drink contain 442.9 times more Water than Dry Roasted Almonds.
• 300 calories of With Added Vitamin C Canned Orange Drink lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Dry Roasted Almonds as well as With Added Vitamin C Canned Orange Drink lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 61.5 times more Fat, 167.6 times more Saturated Fat, 530.4 times more Omega 6, more Fiber and more Protein than With Added Vitamin C Canned Orange Drink.
• While 300 kcal of With Added Vitamin C Canned Orange Drink contain 7.2 times more Carbohydrate and 27.7 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and With Added Vitamin C Canned Orange Drink offer comparable quantities of Energy per 300 calories.
• 300 calories of With Added Vitamin C Canned Orange Drink provide inadequate amounts of Omega 6, Fiber and Protein
• Both Dry Roasted Almonds as well as With Added Vitamin C Canned Orange Drink provide inadequate amounts of Omega 3 in 300 calories.