Comparing Nutrients in 500 calories Orange-flavor Drink, Breakfast Type, Powder VS Roasted Almonds

Weight per 500 calories

• Orange-flavor Drink, Breakfast Type, Powder: 130g
• Roasted Almonds: 83.6g

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

Which food has more nutrients per 500 calories - Orange-flavor Drink, Breakfast Type, Powder or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, Powder	0%	0%	100%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, Powder	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	99% 128g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	165% 120g	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	1.36% 0.52g	24% 9.1g	38g per day for Men 19-50 years
Protein	0% 0g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, Powder	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	86.2% 776μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.11% 0.001mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.8% 0.88mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.18% 0.009mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.7% 1.04mg	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	0% 0μg	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	332% 299mg	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% 0mg	133% 20mg	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

	Orange-flavor Drink, Breakfast Type, Powder	Roasted Almonds	Recommended Dietary Allowance
Calcium	50% 499mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	1.87% 0.017mg	102% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0.62% 24.6μg	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	0.32% 0.026mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	2.8% 0.065mg	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	28% 196mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	1.18% 0.65μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	1.47% 22mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	0.12% 0.013mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.005% 0.18g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Orange-flavor Drink, Breakfast Type, Powder vs Roasted Almonds:

• Orange-flavor Drink, Breakfast Type, Powder has more Vitamin A, 3.4 times more Vitamin B3, 9.1 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 49.7 times more Vitamin B1, 29.6 times more Vitamin B5, more Vitamin B9 and more Vitamin E than Orange-flavor Drink, Breakfast Type, Powder.
• Both Orange-flavor Drink, Breakfast Type, Powder and Dry Roasted Almonds have similar amounts of Vitamin B2 per 500 kcal.
• Both Orange-flavor Drink, Breakfast Type, Powder 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-flavor Drink, Breakfast Type, Powder vs Roasted Almonds:

• Orange-flavor Drink, Breakfast Type, Powder has 2.2 times more Calcium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 54.6 times more Copper, 120.4 times more Iron, more Magnesium, 28.8 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium and 213.7 times more Zinc than Orange-flavor Drink, Breakfast Type, Powder.
• Both Orange-flavor Drink, Breakfast Type, Powder as well as Dry Roasted Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Orange-flavor Drink, Breakfast Type, Powder has 7.3 times more Carbohydrate and 29.4 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain more Fat, more Saturated Fat, more Omega 6, 17.6 times more Fiber and more Protein than Orange-flavor Drink, Breakfast Type, Powder.
• Both Orange-flavor Drink, Breakfast Type, Powder and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Orange-flavor Drink, Breakfast Type, Powder as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.