Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Orange-flavor Drink, Breakfast Type, Powder

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Orange-flavor Drink, Breakfast Type, Powder	0%	0%	100%

Macro Nutrients

	Oil Roasted Almonds	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Energy	29.7% 860kcal	19% 547kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	108% 140g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	180% 131g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	53.7% 30g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	94% 849μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	0.2% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	87.2% 1.13mg	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	9.57% 38.3μg	0% 0μg	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	364% 327mg	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	245% 37mg	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

	Oil Roasted Almonds	Orange-flavor Drink, Breakfast Type, Powder	Recommended Dietary Allowance
Calcium	41.2% 412mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	2.05% 0.018mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.67% 27μg	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	65.2% 5.2mg	0.35% 0.028mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	3.1% 0.071mg	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	94% 661mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	7.92% 269mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	0.13% 0.014mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.005% 0.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Orange-flavor Drink, Breakfast Type, Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Orange-flavor Drink, Breakfast Type, Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Orange-flavor Drink, Breakfast Type, Powder:

• 5 ounces of Oil Roasted Almonds have 92 times more Vitamin B1, 32.7 times more Vitamin B5, more Vitamin B9 and more Vitamin E than Orange-flavor Drink, Breakfast Type, Powder.
• While 5 oz of Orange-flavor Drink, Breakfast Type, Powder contain more Vitamin A, 2.2 times more Vitamin B3, 6.8 times more Vitamin B6 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Orange-flavor Drink, Breakfast Type, Powder provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Oil Roasted Almonds as well as Orange-flavor Drink, Breakfast Type, Powder have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Orange-flavor Drink, Breakfast Type, Powder:

• 5 ounces of Oil Roasted Almonds have 73.5 times more Copper, 184 times more Iron, more Magnesium, 49.2 times more Manganese, 3.1 times more Phosphorus, 3.7 times more Potassium, 8.2 times more Selenium and 307 times more Zinc than Orange-flavor Drink, Breakfast Type, Powder.
• While 5 oz of Orange-flavor Drink, Breakfast Type, Powder contain 1.3 times more Calcium than Oil Roasted Almonds.
• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder lack sufficient amounts of Copper, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.6 times more Energy, more Fat, more Saturated Fat, more Omega 6, 26.3 times more Fiber and more Protein than Orange-flavor Drink, Breakfast Type, Powder.
• While 5 oz of Orange-flavor Drink, Breakfast Type, Powder contain 5.6 times more Carbohydrate and 20.3 times more Sugars than Oil Roasted Almonds.
• 5 ounces of Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Omega 6, Fiber and Protein
• Both Oil Roasted Almonds as well as Orange-flavor Drink, Breakfast Type, Powder provide inadequate amounts of Omega 3 in five ounces.