Comparing Nutrients in 500 calories As Served In Restaurant Horchata VS Almonds

Weight per 500 calories

• As Served In Restaurant Horchata: 926g
• Almonds: 86.4g

Almonds have 10.7 times more energy per unit of mass than As Served In Restaurant Horchata, which is very high in comparison to other foods. As Served In Restaurant Horchata having low energy density.

Which food has more nutrients per 500 calories - As Served In Restaurant Horchata or Almonds?

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Almonds	14%	72%	14%

Macro Nutrients

	As Served In Restaurant Horchata	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.78% 6.57g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	NA	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	120% 86.7g	5.2% 3.76g	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	19.8% 14.4g	0.13% 0.095g	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	% 15g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 57g	% 3.4g	g per day for Men 19-50 years
Fiber	0% 0g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	7.94% 4.44g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.44mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	15% 2.22mg	148% 22mg	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

	As Served In Restaurant Horchata	Almonds	Recommended Dietary Allowance
Calcium	16.7% 167mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	2.06% 0.019mg	99% 0.89mg	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	1.16% 0.093mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	4.03% 0.093mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	6.73% 3.7μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	8.64% 130mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	21.8% 806g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of As Served In Restaurant Horchata vs Almonds:

• As Served In Restaurant Horchata have 1.3 times more Vitamin B6 than Almonds.
• While Almonds contain more Vitamin B1, more Vitamin B2, 7.2 times more Vitamin B3, more Vitamin B5 and 10 times more Vitamin E than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata as well as Almonds have insufficient amounts of Vitamin K in 500 kcal.

Comparing minerals per 500 calories for As Served In Restaurant Horchata vs Almonds:

• As Served In Restaurant Horchata have 150.1 times more Sodium and 211.8 times more Water than Almonds.
• While Almonds contain 1.4 times more Calcium, 48.1 times more Copper, 34.6 times more Iron, 8.4 times more Magnesium, 20.3 times more Manganese, 3 times more Phosphorus, 2 times more Potassium and 4.8 times more Zinc than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Almonds have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• As Served In Restaurant Horchata have 5.7 times more Carbohydrate, 23.1 times more Sugars and 151.1 times more Fructose than Almonds.
• While Almonds contain 6.6 times more Fat, more Fiber and 4.1 times more Protein than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Almonds have similar amounts of Energy per 500 kcal.
• Both As Served In Restaurant Horchata as well as Almonds have insufficient amounts of Glucose and Sucrose in 500 kcal.