Comparing Nutrients in 500 calories Lemonade-flavor Drink, Powder VS Almonds

Weight per 500 calories

• Lemonade-flavor Drink, Powder: 132g
• Almonds: 86.4g

Almonds have 1.5 times more energy per unit of mass than Lemonade-flavor Drink, Powder, which is very high in comparison to other foods. Lemonade-flavor Drink, Powder having high energy density.

Which food has more nutrients per 500 calories - Lemonade-flavor Drink, Powder or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Lemonade-flavor Drink, Powder	0%	2%	98%
Almonds	14%	72%	14%

Macro Nutrients

	Lemonade-flavor Drink, Powder	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	176% 128g	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	41% 30g	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	% 2.97g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 95g	% 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	0% 0g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Lemonade-flavor Drink, Powder	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.22% 0.003mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	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	0% 0mg	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	0% 0μg	9.5% 38μg	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	59.4% 53.4mg	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	0.7% 0.11mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemonade-flavor Drink, Powder	Almonds	Recommended Dietary Allowance
Calcium	1.45% 14.5mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	3.65% 0.033mg	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	2.8% 0.22mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	51.7% 217mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	0.63% 0.014mg	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	18.6% 130mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.3mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.39μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	11.4% 171mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.039mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.018% 0.68g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Lemonade-flavor Drink, Powder vs Almonds:

• Lemonade-flavor Drink, Powder has more Vitamin C than Almonds.
• While Almonds contain 67.3 times more Vitamin B1, 67.9 times more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 210.3 times more Vitamin E than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Lemonade-flavor Drink, Powder vs Almonds:

• Lemonade-flavor Drink, Powder has 198.1 times more Sodium than Almonds.
• While Almonds contain 16 times more Calcium, 27.1 times more Copper, 14.3 times more Iron, 130 times more Manganese, 3.2 times more Phosphorus, 12.3 times more Potassium, 9 times more Selenium and 68.3 times more Zinc than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder and Almonds have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Lemonade-flavor Drink, Powder has 6.9 times more Carbohydrate, 34 times more Sugars and 314.4 times more Fructose than Almonds.
• While Almonds contain 32.4 times more Fat, 13.6 times more Saturated Fat, 23.2 times more Omega 6, more Fiber and more Protein than Lemonade-flavor Drink, Powder.
• Both Lemonade-flavor Drink, Powder and Almonds have similar amounts of Energy per 500 kcal.
• Both Lemonade-flavor Drink, Powder as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.