Comparing Nutrients in 500 calories Blanched Almonds VS Frozen Concentrate Fruit Punch Drink

Weight per 500 calories

• Blanched Almonds: 84.7g
• Frozen Concentrate Fruit Punch Drink: 309g

Blanched Almonds have 3.6 times more energy per 100g than Frozen Concentrate Fruit Punch Drink. It has very high energy density when compared to other foods. Frozen Concentrate Fruit Punch Drink having above average energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Frozen Concentrate Fruit Punch Drink?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Frozen Concentrate Fruit Punch Drink	0%	0%	100%

Macro Nutrients

	Blanched Almonds	Frozen Concentrate Fruit Punch Drink	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	0.029% 0.009g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	0.39% 0.006g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	0.091% 0.015g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	98% 128g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	NA	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% 0g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	3.25% 1.23g	38g per day for Men 19-50 years
Protein	32.4% 18g	1.1% 0.62g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Frozen Concentrate Fruit Punch Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.69% 6.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	1.73% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	5% 0.065mg	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	10.4% 41.5μg	2.3% 9.26μg	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	534% 480mg	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	134% 20mg	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

	Blanched Almonds	Frozen Concentrate Fruit Punch Drink	Recommended Dietary Allowance
Calcium	20% 200mg	2.47% 24.7mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	31% 0.28mg	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	34.7% 2.78mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	48.3% 1.1mg	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	58.2% 408mg	0.88% 6.17mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	1.65% 24.7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	1.96% 0.22mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	4.85% 180g	3700g per day for Men 19-50 years

Blanched Almonds VS Frozen Concentrate Fruit Punch Drink Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Frozen Concentrate Fruit Punch Drink?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Frozen Concentrate Fruit Punch Drink:

• 500 calories of Blanched Almonds have 1.5 times more Vitamin B1, 4.2 times more Vitamin B2, 13 times more Vitamin B3 and 4.5 times more Vitamin B9 than Frozen Concentrate Fruit Punch Drink.
• While 500 kcal of Frozen Concentrate Fruit Punch Drink contain more Vitamin C than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin C
• 500 calories of Frozen Concentrate Fruit Punch Drink have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Blanched Almonds as well as Frozen Concentrate Fruit Punch Drink have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Frozen Concentrate Fruit Punch Drink:

• 500 calories of Blanched Almonds have 8.1 times more Calcium, 3.1 times more Copper, 3 times more Iron, 12.3 times more Magnesium, 1.4 times more Manganese, 66 times more Phosphorus, 4.1 times more Potassium and 11.6 times more Zinc than Frozen Concentrate Fruit Punch Drink.
• 500 calories of Frozen Concentrate Fruit Punch Drink lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Blanched Almonds as well as Frozen Concentrate Fruit Punch Drink lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have more Fat, 361.8 times more Saturated Fat, 679 times more Omega 6, 6.8 times more Fiber and 29.4 times more Protein than Frozen Concentrate Fruit Punch Drink.
• While 500 kcal of Frozen Concentrate Fruit Punch Drink contain 8.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Frozen Concentrate Fruit Punch Drink offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Concentrate Fruit Punch Drink provide inadequate amounts of Omega 6, Fiber and Protein
• Both Blanched Almonds as well as Frozen Concentrate Fruit Punch Drink provide inadequate amounts of Omega 3 in 500 calories.