Comparing Nutrients in 5 ounces As Served In Restaurant Horchata VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	As Served In Restaurant Horchata	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.64% 76.5kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	NA	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	113% 19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.3g	19.3% 25g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	8.9% 6.45g	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	3.03% 2.2g	0% 0g	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	% 2.32g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 8.75g	% 6.2g	g per day for Men 19-50 years
Fiber	0% 0g	39% 15g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.42% 0.067mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	13% 0.17mg	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	NA	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.27% 0.34mg	245% 37mg	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

	As Served In Restaurant Horchata	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	0.31% 0.003mg	150% 1.35mg	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	0.18% 0.014mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	0.62% 0.014mg	152% 3.5mg	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	3.04% 21.3mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	1.4% 48mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.34% 123g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: As Served In Restaurant Horchata VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of As Served In Restaurant Horchata versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of As Served In Restaurant Horchata vs Oil Roasted Almonds:

• 5 oz of Oil Roasted Almonds contain more Vitamin B1, more Vitamin B2, 78 times more Vitamin B3, more Vitamin B5, 6.9 times more Vitamin B6 and 108.2 times more Vitamin E than As Served In Restaurant Horchata.
• 5 ounces of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• Both As Served In Restaurant Horchata as well as Oil Roasted Almonds have insufficient amounts of Vitamin K in five ounces.

Comparing minerals per 5 ounces for As Served In Restaurant Horchata vs Oil Roasted Almonds:

• 5 ounces of As Served In Restaurant Horchata have 31.1 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 16.2 times more Calcium, 477.5 times more Copper, 368 times more Iron, 91.3 times more Magnesium, 246 times more Manganese, 31.1 times more Phosphorus, 20.6 times more Potassium, 10.3 times more Selenium and 51.2 times more Zinc than As Served In Restaurant Horchata.
• 5 ounces of As Served In Restaurant Horchata lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of As Served In Restaurant Horchata have 2.1 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 11.2 times more Energy, 77.7 times more Fat, 1.5 times more Carbohydrate, more Fiber and 44.2 times more Protein than As Served In Restaurant Horchata.
• 5 ounces of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein