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

Weight per 500 calories

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

Almonds have 11.8 times more energy per 100g than Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water. It has very high energy density when compared 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 - Almonds or Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water?

Macros Ratio

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

Macro Nutrients

	Almonds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	3.12% 0.53g	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	96% 125g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	168% 122g	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	0% 0g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	0.55% 0.31g	56g per day for Men 19-50 years

Vitamins

	Almonds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	0% 0mg	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	23% 92μg	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	785% 706mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water	Recommended Dietary Allowance
Calcium	23.2% 232mg	39.8% 398mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	20.4% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13% 519μg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	2.43% 10.2mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	3.55% 0.082mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	37.2% 1265mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	1.86% 0.2mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	24% 890g	3700g per day for Men 19-50 years

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

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

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

• Almonds have 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.
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contains 1.7 times more Calcium, 2 times more Potassium, 118.2 times more Sodium and 233.6 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 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.
• While Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water contains 6.7 times more Carbohydrate and 32.4 times more Sugars than Almonds.
• Both Almonds and Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Orange-flavor Drink, Breakfast Type, With Pulp, Frozen Concentrate, Prepared With Water have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.