Comparing Nutrients in 500 calories Roasted Almonds VS Prepared With Water Frozen Concentrate Fruit Punch Juice Drink

Weight per 500 calories

• Roasted Almonds: 83.6g
• Prepared With Water Frozen Concentrate Fruit Punch Juice Drink: 1191g

Roasted Almonds have 14.2 times more energy per 100g than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink. It has very high energy density when compared to other foods. Prepared With Water Frozen Concentrate Fruit Punch Juice Drink having low energy density.

Which food has more nutrients per 500 calories - Roasted Almonds or Prepared With Water Frozen Concentrate Fruit Punch Juice Drink?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	1%	3%	96%

Macro Nutrients

	Roasted Almonds	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	104% 136g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	187% 136g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	0% 0g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	10% 0.13mg	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	11.5% 46μg	5.95% 24μg	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	63.5% 57mg	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	133% 20mg	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

	Roasted Almonds	Prepared With Water Frozen Concentrate Fruit Punch Juice Drink	Recommended Dietary Allowance
Calcium	22.4% 224mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	31.7% 0.29mg	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	39% 3.1mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	26.4% 0.61mg	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	56.3% 394mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	23% 786mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.054% 2g	28.4% 1050g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Almonds vs Prepared With Water Frozen Concentrate Fruit Punch Juice Drink:

• Dry Roasted Almonds have 5.4 times more Vitamin B1, 1.5 times more Vitamin B2, 5.1 times more Vitamin B3, 1.9 times more Vitamin B9 and more Vitamin E than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• While Prepared With Water Frozen Concentrate Fruit Punch Juice Drink contains more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Prepared With Water Frozen Concentrate Fruit Punch Juice Drink have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Dry Roasted Almonds as well as Prepared With Water Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Prepared With Water Frozen Concentrate Fruit Punch Juice Drink:

• Dry Roasted Almonds have 2.7 times more Calcium, 3.2 times more Copper, 1.3 times more Iron, 6.5 times more Magnesium, 3.1 times more Manganese, 11 times more Phosphorus and 1.4 times more Zinc than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• While Prepared With Water Frozen Concentrate Fruit Punch Juice Drink contains 1.3 times more Potassium and 520.8 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Prepared With Water Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 21.7 times more Fat, 13.7 times more Saturated Fat, 29.3 times more Omega 6, more Fiber and 21 times more Protein than Prepared With Water Frozen Concentrate Fruit Punch Juice Drink.
• While Prepared With Water Frozen Concentrate Fruit Punch Juice Drink contains 15.7 times more Omega 3, 7.7 times more Carbohydrate and 33.4 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Prepared With Water Frozen Concentrate Fruit Punch Juice Drink have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Almonds as well as Prepared With Water Frozen Concentrate Fruit Punch Juice Drink have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.