Comparing Nutrients in 500 calories Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 VS Roasted Almonds

Weight per 500 calories

• Orange Mango FUZE, Fortified With Vitamins A, C, E, B6: 1316g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 15.7 times more energy per unit of mass than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6, which is very high in comparison to other foods. Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 having low energy density.

Which food has more nutrients per 500 calories - Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	7%	1%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	2.47% 0.039g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	163% 118g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	6.93% 2.63g	24% 9.1g	38g per day for Men 19-50 years
Protein	16% 8.95g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	29.2% 263μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.2% 0.24mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.7mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	8.75% 0.11mg	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	145% 579μg	11.5% 46μg	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	351% 316mg	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	95% 14.2mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Mango FUZE, Fortified With Vitamins A, C, E, B6	Roasted Almonds	Recommended Dietary Allowance
Calcium	12% 118mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	64.3% 0.58mg	102% 0.92mg	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	16.4% 1.3mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	81% 1.87mg	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	30% 211mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	74.3% 2526mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	8.77% 132mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	31.3% 1158g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 vs Roasted Almonds:

• Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have more Vitamin A, 16.3 times more Vitamin B1, 18.5 times more Vitamin B6, 12.6 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.2 times more Vitamin B2 and 1.4 times more Vitamin E than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6.
• Both Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 and Dry Roasted Almonds have similar amounts of Vitamin B3 per 500 kcal.
• Both Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 vs Roasted Almonds:

• Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have 4.2 times more Potassium, 52.5 times more Sodium and 574.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Calcium, 1.6 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.9 times more Phosphorus and 4.2 times more Zinc than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6.
• Both Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 as well as Dry Roasted Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 have 6.9 times more Carbohydrate and 29.1 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 55.6 times more Fat, 37.1 times more Saturated Fat, 91.4 times more Omega 6, 3.5 times more Fiber and 2 times more Protein than Orange Mango FUZE, Fortified With Vitamins A, C, E, B6.
• Both Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Orange Mango FUZE, Fortified With Vitamins A, C, E, B6 as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.