Comparing Nutrients in 500 calories Fresh Orange juice VS Roasted Almonds

Weight per 500 calories

• Fresh Orange juice: 1111g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 13.3 times more energy per unit of mass than Raw Orange juice, which is very high in comparison to other foods. Fresh Orange juice having low energy density.

Which food has more nutrients per 500 calories - Fresh Orange juice or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Fresh Orange juice	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	129% 93g	5.6% 4.06g	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	32.5% 23.6g	0.012% 0.008g	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	% 20g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 46g	% 3.97g	g per day for Men 19-50 years
Fiber	5.85% 2.22g	24% 9.1g	38g per day for Men 19-50 years
Protein	14% 7.78g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	8.75% 0.11mg	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	83.3% 333μg	11.5% 46μg	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	617% 556mg	0% 0mg	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	2.96% 0.44mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Roasted Almonds	Recommended Dietary Allowance
Calcium	12.2% 122mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	102% 0.92mg	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	27.8% 2.22mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	81% 1.87mg	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	27% 189mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	26.5% 981g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Roasted Almonds:

• Raw Orange juice has more Vitamin A, 15.5 times more Vitamin B1, 1.5 times more Vitamin B3, 7.9 times more Vitamin B5, 3.9 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3 times more Vitamin B2 and 45 times more Vitamin E than Raw Orange juice.
• Both Raw Orange juice as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Fresh Orange juice vs Roasted Almonds:

• Raw Orange juice has 3.7 times more Potassium and 486.9 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 1.9 times more Magnesium, 12 times more Manganese, 2.1 times more Phosphorus and 5 times more Zinc than Raw Orange juice.
• Both Raw Orange juice as well as Dry Roasted Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Orange juice has 14.6 times more Omega 3, 6.6 times more Carbohydrate, 23 times more Sugars and 2817.2 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 19.8 times more Fat, 12.8 times more Saturated Fat, 33.6 times more Omega 6, 4.1 times more Fiber and 2.3 times more Protein than Raw Orange juice.
• Both Raw Orange juice and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Orange juice as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.