Comparing Nutrients in 500 calories Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water VS Almonds

Weight per 500 calories

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water: 1020g
• Almonds: 86.4g

Almonds have 11.8 times more energy per unit of mass than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water, which is very high in comparison to other foods. Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water having low energy density.

Which food has more nutrients per 500 calories - Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	0%	3%	97%
Almonds	14%	72%	14%

Macro Nutrients

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.12% 0.53g	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	96% 125g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	168% 122g	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	0% 0g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	0.55% 0.31g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	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	1.43% 0.071mg	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	23% 92μg	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	785% 706mg	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	NA	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Almonds	Recommended Dietary Allowance
Calcium	39.8% 398mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	13% 519μg	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	10.2% 0.82mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.43% 10.2mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	3.55% 0.082mg	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	32% 224mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	37.2% 1265mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	1.86% 1.02μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	1.86% 0.2mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24% 890g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water vs Almonds:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water has 6.9 times more Vitamin B1, 2.4 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 2.5 times more Vitamin B2, more Vitamin B3, 5.7 times more Vitamin B5 and more Vitamin B6 than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water as well as Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water vs Almonds:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water has 1.7 times more Calcium, 2 times more Potassium, 118.2 times more Sodium and 233.6 times more Water than Almonds.
• While Almonds contain 4.8 times more Copper, 3.9 times more Iron, 22.8 times more Magnesium, 23.1 times more Manganese, 1.9 times more Phosphorus, 3.5 times more Selenium and 13.2 times more Zinc than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.

Comparison of macro-nutrients per 500 calories:

• Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water has 6.7 times more Carbohydrate and 32.4 times more Sugars than Almonds.
• While Almonds contain 30.2 times more Fat, 14.6 times more Saturated Fat, 20.1 times more Omega 6, more Fiber and 59.7 times more Protein than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water and Almonds have similar amounts of Energy per 500 kcal.
• Both Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.