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

Weight per 500 calories

• Almonds: 86.4g
• Orange-flavor Drink, Breakfast Type, Powder: 130g

Almonds have 1.5 times more energy per 100g than Orange-flavor Drink, Breakfast Type, Powder. It has very high energy density when compared to other foods. Orange-flavor Drink, Breakfast Type, Powder having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Orange-flavor Drink, Breakfast Type, Powder	0%	0%	100%

Macro Nutrients

	Almonds	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	99% 128g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	165% 120g	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	0.13% 0.095g	NA	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	1.36% 0.52g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Almonds	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	86.2% 776μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	0.11% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	67.8% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	0.18% 0.009mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	79.7% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	0% 0μg	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	0% 0mg	332% 299mg	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	148% 22mg	0% 0mg	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

	Almonds	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Calcium	23.2% 232mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	1.87% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.62% 24.6μg	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	40% 3.2mg	0.32% 0.026mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	2.8% 0.065mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.18% 0.65μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	0.12% 0.013mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.005% 0.18g	3700g per day for Men 19-50 years

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

• Almonds have 136.7 times more Vitamin B1, 44.9 times more Vitamin B5, more Vitamin B9 and more Vitamin E than Orange-flavor Drink, Breakfast Type, Powder.
• While Orange-flavor Drink, Breakfast Type, Powder contains more Vitamin A, 3.3 times more Vitamin B3, 8.8 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Orange-flavor Drink, Breakfast Type, Powder have similar amounts of Vitamin B2 per 500 kcal.
• Both Almonds as well as Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Orange-flavor Drink, Breakfast Type, Powder:

• Almonds have 52.9 times more Copper, 123.7 times more Iron, more Magnesium, 29.1 times more Manganese, 2.1 times more Phosphorus, 2.6 times more Potassium, 5.5 times more Selenium and 208 times more Zinc than Orange-flavor Drink, Breakfast Type, Powder.
• While Orange-flavor Drink, Breakfast Type, Powder contains 2.1 times more Calcium than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have more Fat, more Saturated Fat, more Omega 6, 20.8 times more Fiber and more Protein than Orange-flavor Drink, Breakfast Type, Powder.
• While Orange-flavor Drink, Breakfast Type, Powder contains 6.9 times more Carbohydrate and 31.8 times more Sugars than Almonds.
• Both Almonds and Orange-flavor Drink, Breakfast Type, Powder have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.