Comparing Nutrients in 500 calories Powder Chocolate Malted Drink Mix VS Almonds

Weight per 500 calories

• Powder Chocolate Malted Drink Mix: 122g
• Almonds: 86.4g

Almonds have 1.4 times more energy per unit of mass than Powder Chocolate Malted Drink Mix, which is very high in comparison to other foods. Powder Chocolate Malted Drink Mix having very high energy density.

Which food has more nutrients per 500 calories - Powder Chocolate Malted Drink Mix or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Powder Chocolate Malted Drink Mix	5%	10%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Powder Chocolate Malted Drink Mix	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	9.05% 2.9g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	6.46% 0.1g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	4.17% 0.71g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0.42% 1.2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	112% 81g	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	NA	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	15.4% 5.84g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	11% 6.2g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Powder Chocolate Malted Drink Mix	Almonds	Recommended Dietary Allowance
Vitamin A	4.46% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.44mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	11.3% 45μg	9.5% 38μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.3% 0.51μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.03% 1.82mg	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	1.38% 0.21mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.53% 3.04μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Powder Chocolate Malted Drink Mix	Almonds	Recommended Dietary Allowance
Calcium	7.3% 73mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	34.7% 2.77mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	NA	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	30.4% 213mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	8.85% 0.97mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Powder Chocolate Malted Drink Mix vs Almonds:

• Powder Chocolate Malted Drink Mix has 1.6 times more Vitamin B6 and more Vitamin B12 than Almonds.
• While Almonds contain 4 times more Vitamin B2, 1.3 times more Vitamin B3 and 107 times more Vitamin E than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Almonds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Powder Chocolate Malted Drink Mix as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Powder Chocolate Malted Drink Mix vs Almonds:

• Powder Chocolate Malted Drink Mix has 2.4 times more Selenium and 267.7 times more Sodium than Almonds.
• While Almonds contain 3.2 times more Calcium, 3.7 times more Copper, 2.7 times more Magnesium, 2 times more Phosphorus and 2.8 times more Zinc than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Almonds have similar amounts of Iron and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Powder Chocolate Malted Drink Mix has 39.9 times more Omega 3, 5.7 times more Carbohydrate and 21.6 times more Sugars than Almonds.
• While Almonds contain 7.4 times more Fat, 15 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Powder Chocolate Malted Drink Mix.
• Both Powder Chocolate Malted Drink Mix and Almonds have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Powder Chocolate Malted Drink Mix as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.