Comparing Nutrients in 500 calories Carob-flavor Beverage Mix, Powder VS Blanched Almonds

Weight per 500 calories

• Carob-flavor Beverage Mix, Powder: 134g
• Blanched Almonds: 84.7g

Blanched Almonds have 1.6 times more energy per unit of mass than Carob-flavor Beverage Mix, Powder, which is very high in comparison to other foods. Carob-flavor Beverage Mix, Powder having high energy density.

Which food has more nutrients per 500 calories - Carob-flavor Beverage Mix, Powder or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Carob-flavor Beverage Mix, Powder	2%	0%	98%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Carob-flavor Beverage Mix, Powder	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	0.17% 0.003g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.089g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	12% 16g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.92g	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	NA	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	NA	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	28.3% 10.8g	22% 8.4g	38g per day for Men 19-50 years
Protein	4.32% 2.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Carob-flavor Beverage Mix, Powder	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.1% 0.001mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.16% 0.008mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.5% 0.097mg	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	0% 0μg	10.4% 41.5μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob-flavor Beverage Mix, Powder	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.3% 43mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	8.96% 0.081mg	97% 0.87mg	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	77.3% 6.2mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	1.6% 6.72mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	3.7% 0.085mg	67.6% 1.56mg	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	1.34% 9.4mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	3.67% 2μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	9.23% 138mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	0.98% 0.11mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carob-flavor Beverage Mix, Powder vs Blanched Almonds:

• Carob-flavor Beverage Mix, Powder has 1.7 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 13.4 times more Vitamin B1, 448.3 times more Vitamin B2, 2.9 times more Vitamin B3, 33 times more Vitamin B5 and more Vitamin B9 than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Carob-flavor Beverage Mix, Powder vs Blanched Almonds:

• Carob-flavor Beverage Mix, Powder has 2.2 times more Iron and 8.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Calcium, 10.8 times more Copper, 33.8 times more Magnesium, 18.4 times more Manganese, 43.3 times more Phosphorus, 4 times more Potassium and 23.4 times more Zinc than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Carob-flavor Beverage Mix, Powder has 7.9 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 165.6 times more Fat, 83.1 times more Saturated Fat, 118.1 times more Omega 6 and 7.5 times more Protein than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Carob-flavor Beverage Mix, Powder as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.