Comparing Nutrients in 100 grams Almonds VS Frozen Orange Juice Concentrate

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Almonds	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	20% 579kcal	5.1% 148kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	27% 35g	130g per day for Men 19-50 years
Sugars	6% 4.35g	41% 29.7g	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	0.15% 0.11g	10.4% 7.55g	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	% 0.17g	% 6.6g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 15.6g	g per day for Men 19-50 years
Fiber	33% 12.5g	2.63% 1g	38g per day for Men 19-50 years
Protein	37.8% 21g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	19.3% 77μg	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	161% 145mg	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	171% 25.6mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	27% 269mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.5% 20μg	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	46.4% 3.7mg	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	5.04% 0.12mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	1.64% 60.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Frozen Orange Juice Concentrate:

• Almonds have 6.5 times more Vitamin B2, 3.3 times more Vitamin B3 and 42.7 times more Vitamin E than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Almonds vs Frozen Orange Juice Concentrate:

• Almonds have 7.1 times more Calcium, 17.5 times more Copper, 11.2 times more Iron, 7.7 times more Magnesium, 18.8 times more Manganese, 7.9 times more Phosphorus, 10.3 times more Selenium and 19.5 times more Zinc than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 13.7 times more Water than Almonds.
• Both Almonds and Frozen Orange Juice Concentrate have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 3.9 times more Energy, 199.7 times more Fat, 64.4 times more Saturated Fat, 267.9 times more Omega 6, 12.5 times more Fiber and 8.8 times more Protein than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 5.7 times more Omega 3, 1.6 times more Carbohydrate, 6.8 times more Sugars and 68.6 times more Fructose than Almonds.
• Both Almonds as well as Frozen Orange Juice Concentrate have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.