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

Weight per 300 calories

• Frozen Orange Juice Concentrate with Calcium: 204g
• Blanched Almonds: 50.8g

Blanched Almonds have 4 times more energy per unit of mass than Frozen Orange Juice Concentrate with Calcium, which is very high in comparison to other foods. Frozen Orange Juice Concentrate with Calcium having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Frozen Orange Juice Concentrate with Calcium	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	2.17% 0.035g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	83.5% 60.6g	3.25% 2.35g	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	21.3% 15.4g	0% 0g	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	% 13.4g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 32g	% 2.27g	g per day for Men 19-50 years
Fiber	5.37% 2.04g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Orange Juice Concentrate with Calcium	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.95% 26.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.8% 0.56mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	4.5% 0.058mg	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	39.3% 157μg	6.23% 25μg	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	328% 296mg	0% 0mg	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	8.16% 1.22mg	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Orange Juice Concentrate with Calcium	Blanched Almonds	Recommended Dietary Allowance
Calcium	118% 1180mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40.4μg	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	8.4% 0.67mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	40.6% 0.93mg	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	91% 639mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	37.8% 1284mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.82μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	2.97% 0.33mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Frozen Orange Juice Concentrate with Calcium has 5.8 times more Vitamin B1, 1.3 times more Vitamin B3, 9.4 times more Vitamin B5, 9.1 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 9.9 times more Vitamin E than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Blanched Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Frozen Orange Juice Concentrate with Calcium as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

• Frozen Orange Juice Concentrate with Calcium has 9.8 times more Calcium, 2.6 times more Phosphorus, 3.8 times more Potassium and 53.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 3.9 times more Manganese and 4.6 times more Zinc than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Orange Juice Concentrate with Calcium has 7.3 times more Carbohydrate, 25.7 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 52.3 times more Fat, 16.7 times more Saturated Fat, 67 times more Omega 6, 2.5 times more Fiber and 2.2 times more Protein than Frozen Orange Juice Concentrate with Calcium.
• Both Frozen Orange Juice Concentrate with Calcium and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Frozen Orange Juice Concentrate with Calcium as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.