Comparing Nutrients in 500 calories The COCA-COLA Company, Minute Maid, Lemonade VS Blanched Almonds

Weight per 500 calories

• The COCA-COLA Company, Minute Maid, Lemonade: 1087g
• Blanched Almonds: 84.7g

Blanched Almonds have 12.8 times more energy per unit of mass than The COCA-COLA Company, Minute Maid, Lemonade, which is very high in comparison to other foods. The COCA-COLA Company, Minute Maid, Lemonade having low energy density.

Which food has more nutrients per 500 calories - The COCA-COLA Company, Minute Maid, Lemonade or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
The COCA-COLA Company, Minute Maid, Lemonade	0%	0%	100%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	The COCA-COLA Company, Minute Maid, Lemonade	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	12% 16g	130g per day for Men 19-50 years
Sugars	175% 127g	5.4% 3.92g	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% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	0% 0g	22% 8.4g	38g per day for Men 19-50 years
Protein	0% 0g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	The COCA-COLA Company, Minute Maid, Lemonade	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.61% 0.098mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.34% 0.043mg	7.5% 0.097mg	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	2.7% 11μg	10.4% 41.5μg	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	37.4% 33.7mg	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	134% 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

	The COCA-COLA Company, Minute Maid, Lemonade	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.17% 21.7mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	97% 0.87mg	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	0% 0mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5.18% 21.7mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	67.6% 1.56mg	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	1.55% 11mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	1.98% 1.1μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	4.35% 65.2mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	0.99% 0.11mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	26% 955g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of The COCA-COLA Company, Minute Maid, Lemonade vs Blanched Almonds:

• The COCA-COLA Company, Minute Maid, Lemonade has more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 7.4 times more Vitamin B1, 18.5 times more Vitamin B2, 30.3 times more Vitamin B3, 2.2 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin E than The COCA-COLA Company, Minute Maid, Lemonade.
• Both The COCA-COLA Company, Minute Maid, Lemonade as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for The COCA-COLA Company, Minute Maid, Lemonade vs Blanched Almonds:

• The COCA-COLA Company, Minute Maid, Lemonade has 250 times more Water than Blanched Almonds.
• While Blanched Almonds contain 9.2 times more Calcium, 5 times more Copper, more Iron, 10.4 times more Magnesium, 37.5 times more Phosphorus, 5.1 times more Potassium and 23.2 times more Zinc than The COCA-COLA Company, Minute Maid, Lemonade.
• Both The COCA-COLA Company, Minute Maid, Lemonade as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• The COCA-COLA Company, Minute Maid, Lemonade has 8.3 times more Carbohydrate and 32.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain more Fat, more Saturated Fat, more Omega 6, more Fiber and more Protein than The COCA-COLA Company, Minute Maid, Lemonade.
• Both The COCA-COLA Company, Minute Maid, Lemonade and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both The COCA-COLA Company, Minute Maid, Lemonade as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.