Comparing Nutrients in 100 calories Carob-flavor Beverage Mix, Powder VS Blanched Almonds

Weight per 100 calories

• Carob-flavor Beverage Mix, Powder: 27g
• Blanched Almonds: 17g

Blanched Almonds have 1.6 times more energy per unit of mass than Carob-flavor Beverage Mix, Powder, which is very high in comparison to other foods. Carob-flavor Beverage Mix, Powder having high energy density.

Which food has more nutrients per 100 calories - Carob-flavor Beverage Mix, Powder or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Carob-flavor Beverage Mix, Powder	2%	0%	98%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Carob-flavor Beverage Mix, Powder	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.055% 0.054g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.034% 0.001g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.018g	12.3% 2.1g	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	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	NA	1.1% 0.78g	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	NA	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	NA	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 0.76g	g per day for Men 19-50 years
Fiber	5.66% 2.15g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	0.86% 0.48g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Carob-flavor Beverage Mix, Powder	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.2% 0.002mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.021% 0mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.28% 0.2mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.032% 0.002mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.56% 0.033mg	1.5% 0.019mg	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	0% 0μg	2.08% 8.3μg	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	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	NA	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carob-flavor Beverage Mix, Powder	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.86% 8.6mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1.8% 0.016mg	19.3% 0.17mg	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	15.5% 1.24mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	0.32% 1.34mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	0.74% 0.017mg	13.5% 0.31mg	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	0.27% 1.9mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	0.82% 28mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.7mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	0.2% 0.022mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Carob-flavor Beverage Mix, Powder vs Blanched Almonds:

• Carob-flavor Beverage Mix, Powder has 1.7 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 13.4 times more Vitamin B1, 448.3 times more Vitamin B2, 2.9 times more Vitamin B3, 33 times more Vitamin B5 and more Vitamin B9 than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Carob-flavor Beverage Mix, Powder vs Blanched Almonds:

• Carob-flavor Beverage Mix, Powder has 2.2 times more Iron and 8.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Calcium, 10.8 times more Copper, 33.8 times more Magnesium, 18.4 times more Manganese, 43.3 times more Phosphorus, 4 times more Potassium and 23.4 times more Zinc than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder as well as Blanched Almonds have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Carob-flavor Beverage Mix, Powder has 7.9 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 165.6 times more Fat, 83.1 times more Saturated Fat, 118.1 times more Omega 6 and 7.5 times more Protein than Carob-flavor Beverage Mix, Powder.
• Both Carob-flavor Beverage Mix, Powder and Blanched Almonds have similar amounts of Energy per 100 kcal.
• Both Carob-flavor Beverage Mix, Powder as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.