Comparing Nutrients in 500 calories Almonds VS With Added Nutrients Ready-to-drink Orange Breakfast Drink

Weight per 500 calories

• Almonds: 86.4g
• With Added Nutrients Ready-to-drink Orange Breakfast Drink: 943g

Almonds have 10.9 times more energy per 100g than With Added Nutrients Ready-to-drink Orange Breakfast Drink. It has very high energy density when compared to other foods. With Added Nutrients Ready-to-drink Orange Breakfast Drink having low energy density.

Which food has more nutrients per 500 calories - Almonds or With Added Nutrients Ready-to-drink Orange Breakfast Drink?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
With Added Nutrients Ready-to-drink Orange Breakfast Drink	0%	0%	100%

Macro Nutrients

	Almonds	With Added Nutrients Ready-to-drink Orange Breakfast Drink	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	96% 125g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	104% 75.7g	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	2.5% 0.94g	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	With Added Nutrients Ready-to-drink Orange Breakfast Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	7.26% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	9.62% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	14.5% 0.19mg	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	11.8% 47μg	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	252% 226mg	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	2.5% 0.38mg	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	With Added Nutrients Ready-to-drink Orange Breakfast Drink	Recommended Dietary Allowance
Calcium	23.2% 232mg	94% 943mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	28.3% 0.25mg	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	40% 3.2mg	5.9% 0.47mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	11.2% 47mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	5.33% 0.12mg	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	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	23% 783mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	34% 509mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	21.8% 806g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs With Added Nutrients Ready-to-drink Orange Breakfast Drink:

• Almonds have 10.4 times more Vitamin B2, 3.7 times more Vitamin B3 and 58.7 times more Vitamin E than With Added Nutrients Ready-to-drink Orange Breakfast Drink.
• While With Added Nutrients Ready-to-drink Orange Breakfast Drink contain more Vitamin A, 6.4 times more Vitamin B1, 1.6 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and With Added Nutrients Ready-to-drink Orange Breakfast Drink have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Almonds as well as With Added Nutrients Ready-to-drink Orange Breakfast Drink have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs With Added Nutrients Ready-to-drink Orange Breakfast Drink:

• Almonds have 3.5 times more Copper, 6.8 times more Iron, 4.9 times more Magnesium, 15.3 times more Manganese, 6.3 times more Phosphorus, more Selenium and 5.7 times more Zinc than With Added Nutrients Ready-to-drink Orange Breakfast Drink.
• While With Added Nutrients Ready-to-drink Orange Breakfast Drink contain 4.1 times more Calcium, 589.9 times more Sodium and 211.6 times more Water than Almonds.
• Both Almonds and With Added Nutrients Ready-to-drink Orange Breakfast Drink have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have more Fat, more Saturated Fat, more Omega 6, 11.4 times more Fiber and more Protein than With Added Nutrients Ready-to-drink Orange Breakfast Drink.
• While With Added Nutrients Ready-to-drink Orange Breakfast Drink contain 6.7 times more Carbohydrate and 20.1 times more Sugars than Almonds.
• Both Almonds and With Added Nutrients Ready-to-drink Orange Breakfast Drink have similar amounts of Energy per 500 kcal.
• Both Almonds as well as With Added Nutrients Ready-to-drink Orange Breakfast Drink have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.