Comparing Nutrients in 5 ounces Roasted Almonds VS Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Energy	29.2% 848kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.044% 0.043g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.009% 0.003g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.025% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	12.5% 16g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	16% 11.5g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	53% 29.7g	0.86% 0.48g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	0.66% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	1.73% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	2.07% 0.027mg	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	19.5% 78μg	2.5% 9.92μg	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	42.7% 38.4mg	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	226% 34mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Calcium	38% 380mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	5.5% 0.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 72.3μg	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	66% 5.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	4.5% 0.1mg	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	95% 668mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.36% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink:

• Dry Roasted Almonds have 5.5 times more Vitamin B1, 119.7 times more Vitamin B2, 48.5 times more Vitamin B3, 5.3 times more Vitamin B5, 7.2 times more Vitamin B6, 7.9 times more Vitamin B9 and 398.3 times more Vitamin E than Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink.
• While Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink contain more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink:

• Dry Roasted Almonds have 29.8 times more Calcium, 31.4 times more Copper, 3.3 times more Iron, 46.5 times more Magnesium, 30.6 times more Manganese, 47.1 times more Phosphorus, 6.4 times more Potassium, 20 times more Selenium and 82.8 times more Zinc than Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink.
• While Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink contain 36.4 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 13 times more Energy, 1751.3 times more Fat, 2046 times more Saturated Fat, 4315 times more Omega 6, 1.8 times more Carbohydrate, 109 times more Fiber and 61.6 times more Protein than Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink.
• While Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink contain 1.7 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Prepared With Water Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.